Ingredients
-
2 tablespoons all-purpose flour
-
1 large egg
-
½ cup panko breadcrumbs, preferably whole-wheat
-
1 tablespoon everything bagel seasoning (see tip)
-
1 pound chicken tenders
-
¼ cup grapeseed or canola oil
-
2 tablespoons extra-virgin olive oil
-
1 tablespoon white-wine vinegar
-
1 teaspoon Dijon mustard
-
1 teaspoon honey
-
⅛ teaspoon ground pepper
-
5 ounces mixed baby greens
Directions
-
Place flour in a shallow dish and lightly beat egg in another shallow dish. Mix breadcrumbs and everything bagel seasoning in a third shallow dish. Dredge chicken tenders in flour, then egg, then breadcrumbs.
-
Heat grapeseed (or canola) oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until golden brown and an instant-read thermometer registers 165 degrees F, about 7 minutes total, adjusting the heat as needed to prevent burning.
-
Whisk olive oil, vinegar, mustard, honey and pepper in a large bowl. Add greens and toss to coat. Serve the greens topped with the chicken.
Tips
Look for Everything Bagel Seasoning in the spice aisle at well-stocked supermarkets or make your own at home. To make your own seasoning, combine 1 tablespoon each dried minced garlic, dried minced onion, poppy seeds, sesame seeds and salt with 1 1/2 teaspoons ground pepper. Store in an airtight jar or other container for up to 3 months. Stir well to recombine after storing.
Nutrition Facts (per serving)
394 | Calories |
25g | Fat |
14g | Carbs |
27g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 3 oz. chicken & 2 cups salad | |
Calories 394 | |
% Daily Value * | |
Total Carbohydrate 14g | 5% |
Dietary Fiber 1g | 5% |
Total Sugars 2g | |
Protein 27g | 53% |
Total Fat 25g | 32% |
Saturated Fat 3g | 16% |
Cholesterol 109mg | 36% |
Vitamin A 1048IU | 21% |
Vitamin C 6mg | 6% |
Folate 62mcg | 16% |
Sodium 402mg | 17% |
Calcium 49mg | 4% |
Iron 2mg | 10% |
Magnesium 36mg | 8% |
Potassium 338mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.