Oven-Baked Chicken Tenders with Honey-Glazed Carrots & Cranberry-Walnut Spinach

Oven-Baked Chicken Tenders

with Honey-Glazed Carrots & Cranberry-Walnut Spinach

4 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

Let’s get back to basics. There’s nothing better than succulent, golden-brown chicken tenders coated in crispy breadcrumbs. Especially not when served with a homemade honey-mustard dip and zesty spinach cooked with cranberries and walnuts. In this dish, sweet and savory flavors— and soft and crunchy textures— deliciously balance one another for the perfect family meal.

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    700 Cals (est.)
fresh
ingredients
Oven-Baked Chicken Tenders with Honey-Glazed Carrots & Cranberry-Walnut Spinach
Title
  • 4 Chicken Breasts
  • 2 Eggs
  • 2 cups Panko Breadcrumbs
  • ½ cup All-Purpose Flour
  • ½ cup Dijon Mustard
  • 5 oz Baby Spinach
  • 1¼ lbs Carrots
  • 1 Meyer Lemon
  • 1 bunch Mint
  • 6 Tbsps Honey
  • 2 Tbsps Butter
  • ¼ cup Dried Cranberries
  • ¼ cup Walnuts
time-saving
tips & techniques
Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 475°F. Wash and dry the fresh produce. Crack the eggs into a medium bowl; add 1 tablespoon of water and beat until combined. Quarter the carrots lengthwise, then slice crosswise into 3-inch sticks. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter and deseed the lemon. Pick the mint leaves off the stems; discard the stems. Roughly chop the walnuts. In a medium bowl, combine the mustard and three-quarters of the honey.

Coat the chicken:
2 Coat the chicken:

Line a sheet pan with aluminum foil; lightly coat the foil with olive oil. Cut each chicken breast into 3 equal-sized pieces. Place the breadcrumbs and flour into 2 separate, medium bowls. Season the breadcrumbs with salt and pepper. Working one at a time, completely coat each chicken piece in the flour (shaking off the excess), then the egg-water mixture (letting the excess drip off), then the seasoned breadcrumbs. Place the coated chicken on the sheet pan. Repeat with the remaining chicken pieces.

Bake the chicken:
3 Bake the chicken:

Place the sheet pan of coated chicken in the oven and bake 18 to 20 minutes, or until browned, crispy and cooked through. Remove from the oven and transfer to a serving dish.

Glaze the carrots:
4 Glaze the carrots:

While the chicken bakes, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the carrots; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until slightly softened. Add ½ cup of water; cook, stirring occasionally, 2 to 4 minutes, or until the water has evaporated. Add the butter, remaining honey and 2 teaspoons of water. Cook, stirring occasionally, 1 to 2 minutes, or until the carrots are tender and thoroughly coated. Season with salt and pepper to taste. Transfer to a serving dish. Wipe out the pan.

Cook the spinach & serve your dish:
5 Cook the spinach & serve your dish:

In the same pan, heat 1 tablespoon of olive oil on medium until hot. Add the cranberries, walnuts and lemon zest; cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Add the spinach; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until wilted. Transfer to a serving dish. Garnish the chicken and carrots with the mint (mincing before adding). Serve with the honey mustard and lemon wedges on the side. Enjoy!

Tips from Home Chefs

Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 475°F. Wash and dry the fresh produce. Crack the eggs into a medium bowl; add 1 tablespoon of water and beat until combined. Quarter the carrots lengthwise, then slice crosswise into 3-inch sticks. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter and deseed the lemon. Pick the mint leaves off the stems; discard the stems. Roughly chop the walnuts. In a medium bowl, combine the mustard and three-quarters of the honey.

2 Coat the chicken:

Line a sheet pan with aluminum foil; lightly coat the foil with olive oil. Cut each chicken breast into 3 equal-sized pieces. Place the breadcrumbs and flour into 2 separate, medium bowls. Season the breadcrumbs with salt and pepper. Working one at a time, completely coat each chicken piece in the flour (shaking off the excess), then the egg-water mixture (letting the excess drip off), then the seasoned breadcrumbs. Place the coated chicken on the sheet pan. Repeat with the remaining chicken pieces.

Coat the chicken:
Bake the chicken:
3 Bake the chicken:

Place the sheet pan of coated chicken in the oven and bake 18 to 20 minutes, or until browned, crispy and cooked through. Remove from the oven and transfer to a serving dish.

4 Glaze the carrots:

While the chicken bakes, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the carrots; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until slightly softened. Add ½ cup of water; cook, stirring occasionally, 2 to 4 minutes, or until the water has evaporated. Add the butter, remaining honey and 2 teaspoons of water. Cook, stirring occasionally, 1 to 2 minutes, or until the carrots are tender and thoroughly coated. Season with salt and pepper to taste. Transfer to a serving dish. Wipe out the pan.

Cook the spinach & serve your dish:
5 Cook the spinach & serve your dish:

In the same pan, heat 1 tablespoon of olive oil on medium until hot. Add the cranberries, walnuts and lemon zest; cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Add the spinach; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until wilted. Transfer to a serving dish. Garnish the chicken and carrots with the mint (mincing before adding). Serve with the honey mustard and lemon wedges on the side. Enjoy!

Browse Steps
1 of 5