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

Oven-Baked Chicken Tenders

with Honey-Glazed Carrots & Cranberry-Walnut Spinach

4 Servings
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Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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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.

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  • 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
Butter
How To: Season to Taste
step-by-step
instructions
Cook Along Triangle Created with Sketch.
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

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Oven-Baked Chicken Tenders

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.

Glaze the carrots:
How To: Season to Taste
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!

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