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

Worcestershire sauce is made from dissolved fish. (adsbygoogle = window.adsbygoogle || []).push({})

Food Joke

Dear Santa, I've been a good mom all year. I've fed, cleaned, and cuddled my two children on demand, visited the doctor's office more than my doctor, sold sixty-two cases of candy bars to raise money to plant a shade tree on the school playground and figured out how to attach nine patches onto my daughter's girl scout sash with staples and a glue gun. I was hoping you could spread my list out over several Christmases, since I had to write this letter with my son's red crayon, on the back of a receipt in the laundry room between cycles, and who knows when I'll find anymore free time in the next 18 years. Here are my Christmas wishes: I'd like a pair of legs that don't ache after a day of chasing kids and arms that don't flap in the breeze, but are strong enough to carry a screaming toddler out of the candy aisle in the grocery store. I'd also like a waist, since I lost mine somewhere in the seventh month of my last pregnancy. If you're hauling big ticket items this year, I'd like a car with fingerprint resistant windows and a radio that only plays adult music; a television that doesn't broadcast any programs containing talking animals, and a refrigerator with a secret compartment behind the crisper where I can hide to talk on the phone. On the practical side, I could use a talking daughter doll that says, "Yes, Mommy" to boost my parental confidence, along with one potty-trained toddler, two kids who don't fight, and three pairs of jeans that will zip all the way up without the use of power tools. I could also use a recording of Tibetan monks chanting, "Don't eat in the living room" and "Take your hands off your brother", because my voice seems to be just out of my children's hearing range and can only be heard by the dog. And please don't forget the Playdoh Travel Pak, the hottest stocking stuffer this year for mothers of preschoolers. It comes in three fluorescent colors and is guaranteed to crumble on any carpet making the In-law's house seem just like mine. If it's too late to find any of these products, I'd settle for enough time to brush my teeth and comb my hair in the same morning, or the luxury of eating food warmer than room temperature without it being served in a Styrofoam container. If you don't mind I could also use a few Christmas miracles to brighten the holiday season. Would it be too much trouble to declare ketchup a vegetable? It will clear my conscience immensely. It would be helpful if you could coerce my children to help around the house without demanding payment as if they were the bosses of an organized crime family; or if my toddler didn't look so cute sneaking downstairs to eat contraband ice cream in his pajamas at midnight. Well, Santa, the buzzer on the dryer is ringing and my son saw my feet under the laundry room door. I think he wants his crayon back. Have a safe trip and remember to leave your wet boots by the chimney and come in and dry off by the fire so you don't catch cold. Help yourself to cookies on the table, but don't eat too many or leave crumbs on the carpet. Yours always... Mom PS: One more thing...you can cancel all my requests if you can keep my children young enough to believe in Santa.

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