Time: 30 minutes
- 1 egg white
- 1 tablespoon sesame seeds
- 1 tablespoon shelled roasted sunflower seeds, finely chopped
- ¾ teaspoon finely chopped sage
- ⅛ teaspoon freshly ground black pepper
- 2 boneless, skinless chicken tenders (2 ounces each)
- 1 tablespoon spicy brown mustard
- 1 teaspoon honey
- 11/2 cups packed kale cut into 1½" pieces
- 1 teaspoon minced garlic
- 1 teaspoon extra virgin olive oil
- ½ teaspoon sesame seeds
1. Preheat oven to 400˚F. Coat baking sheet with canola oil cooking spray.
2. Place egg white in shallow bowl. Combine sesame seeds, sunflower seeds, sage, and black pepper in another small bowl.
3. Using a fork, dip tenders in egg white to coat both sides, then dip in sesame seed mixture, coating both sides. Transfer to one half of baking sheet and mist surface of chicken with cooking spray. Flip tenders with fork and mist other side.
4. Combine kale, garlic, oil, and sesame seeds in small bowl, tossing to coat. Season with salt and freshly ground black pepper. Transfer to other half of baking sheet. (Note: Kale does not need to be in single layer.)
5. Bake 15 to 17 minutes, or until chicken is cooked through and kale is crisp and edges are browned. Flip tenders and toss kale halfway through cooking time.
6. Combine mustard and honey in small bowl and serve as dipping sauce for tenders.
WHY WE LOVE THIS RECIPE
Feel good about eating chicken tenders! We love this recipe because you get crunchy chicken tenders with none of the extra stuff. The chicken is coated with loads of flavor, vitamin E, minerals and healthy fats from the sesame and sunflower seeds. That translates into health benefits from preventing heart disease to managing migraines. You still get to dip away with a homemade honey mustard sauce, YUM! We can’t forget about the superfood, kale. It’s rich in two antioxidants in particular- lutein and beta-carotene which help prevent oxidative stress and reduce inflammation, which could otherwise increase the risk of cancer. Kale is also a great source of vitamins A, C, and K, and becomes an even better source of vitamin K (the vitamin important for blood flow) when it is cooked. You don’t need to wait in line at the fast food factory, make these chicken tenders — they are a home run!