Baked Coconut Dijon Chicken Tenders

Baked Coconut Dijon Chicken Tenders is a main course that serves 4. One serving contains 408 calories, 42g of protein, and 16g of fat. For $2.78 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. Head to the store and pick up salt, dijon mustard, eggs, and a few other things to make it today. A couple people made this recipe, and 90 would say it hit the spot. It is brought to you by Baked by Rachel. From preparation to the plate, this recipe takes approximately 25 minutes. It is a good option if you're following a dairy free diet. Overall, this recipe earns a pretty good spoonacular score of 79%. If you like this recipe, you might also like recipes such as Baked Cheddar Dijon Chicken Tenders, Crispy Baked Cheddar Dijon Chicken Tenders, and Baked Coconut-Pecan Chicken Tenders {30 minute s}.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

1 1/2lb chicken tenders

1/4C Dijon mustard

2 eggs

1C plain Panko breadcrumbs

1/2 tsp pepper

1/2 tsp salt

1C sweetened shredded coconut

Equipment:

baking paper

baking sheet

bowl

oven

Cooking instruction summary:

Preheat oven to 425°F. Line a single baking sheet with parchment paper. In one shallow bowl, combine two eggs and mustard. In a second shallow bowl, combine breadcrumbs, coconut, salt and pepper. Working with one piece of chicken at a time, coat fully in the egg mixture. Transfer to the breadcrumb mixture, coating well, place on prepared baking sheet. When all chicken tenders have been coated. Lightly spray with olive oil. Bake for 15-20 minutes or until coconut is crisp and internal temperature reaches a minimum of 165°F. Enjoy immediately with desired dipping sauces or store in the refrigerator for later, reheating as needed.

 

Step by step:


1. Preheat oven to 425°F. Line a single baking sheet with parchment paper. In one shallow bowl, combine two eggs and mustard. In a second shallow bowl, combine breadcrumbs, coconut, salt and pepper. Working with one piece of chicken at a time, coat fully in the egg mixture.

2. Transfer to the breadcrumb mixture, coating well, place on prepared baking sheet. When all chicken tenders have been coated. Lightly spray with olive oil.

3. Bake for 15-20 minutes or until coconut is crisp and internal temperature reaches a minimum of 165°F. Enjoy immediately with desired dipping sauces or store in the refrigerator for later, reheating as needed.


Nutrition Information:

Quickview
408k Calories
42g Protein
15g Total Fat
22g Carbs
19% Health Score
Limit These
Calories
408k
20%

Fat
15g
24%

  Saturated Fat
8g
56%

Carbohydrates
22g
8%

  Sugar
10g
12%

Cholesterol
190mg
64%

Sodium
864mg
38%

Get Enough Of These
Protein
42g
84%

Selenium
73µg
106%

Vitamin B3
18mg
95%

Vitamin B6
1mg
70%

Phosphorus
466mg
47%

Manganese
0.82mg
41%

Vitamin B5
3mg
31%

Potassium
789mg
23%

Vitamin B1
0.32mg
22%

Vitamin B2
0.34mg
20%

Magnesium
72mg
18%

Iron
2mg
14%

Zinc
2mg
13%

Vitamin B12
0.59µg
10%

Copper
0.19mg
9%

Fiber
2g
9%

Folate
36µg
9%

Calcium
61mg
6%

Vitamin E
0.71mg
5%

Vitamin D
0.61µg
4%

Vitamin A
182IU
4%

Vitamin C
2mg
3%

Vitamin K
2µg
2%

covered percent of daily need
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Food Trivia

'SPAM' is short for spiced ham.

Food Joke

John Smith was the only Protestant to move into a large Catholic neighborhood. On the first Friday of Lent, John was outside grilling a big juicy steak on his grill. Meanwhile, all of his neighbors were eating cold tuna fish for supper. This went on each Friday of Lent. On the last Friday of Lent, the neighborhood men got together and decided that something had to be done about John, he was tempting them to eat meat each Friday of Lent, and they couldn't take it anymore. They decided to try and convert John to Catholicism. They went over and talked to him and were so happy that he decided to join all of his neighbors and become a Catholic. They took him to Church, and the Priest sprinkled some water over him, and said, "You were born a Baptist, you were raised a Baptist, and now you are a Catholic." The men were so relieved, now their biggest Lenten temptation was resolved. The next year's Lenten season rolled around. The first Friday of Lent came, and just at supper time, when the neighborhood was setting down to their tuna fish dinner, came the wafting smell of steak cooking on a grill. The neighborhood men could not believe their noses! WHAT WAS GOING ON? They called each other up and decided to meet over in John's yard to see if he had forgotten it was the first Friday of Lent? The group arrived just in time to see John standing over his grill with a small pitcher of water. He was sprinkling some water over his steak on the grill, saying, "You were born a cow, you were raised a cow, and now you are a fish."

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