Pretzel Crusted Chicken Tenders with Honey Mustard

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 55 minutes

配料

1/2 cup Dijon mustard

2 tablespoons honey

1 teaspoon onion powder (divided)

1/8 teaspoon kosher salt

8 chicken tenders (1 lb total)

1 cup pretzels (I used Snyders mini pretzel sticks* gluten-free pretzels work fine too)

1/3 cup plain breadcrumbs (or use gluten-free breadcrumbs)

1/4 teaspoon garlic powder

1 large egg (whisked)

步骤

In a small bowl combine Dijon mustard, honey, 1/2 teaspoon onion powder and 1/8 teaspoon kosher salt. Transfer 1/4 cup of the honey mustard to a large bowl and reserve the remaining (1/2 cup).

Add chicken tenders to the large bowl with 1/4 cup of honey mustard and marinate, 15 to 30 minutes minimum or as long as overnight.

When ready to bake, preheat oven to 425F.

Make pretzel breadcrumbs. Blend pretzels to a coarse, breadcrumb like texture and combine with breadcrumbs, garlic powder and remaining onion powder. Transfer to a shallow dish.

Add egg to the marinating chicken and mix well to coat.

Press each tender into the crumb mixture, slightly squeezing the breading onto each tender with the back of a fork to ensure it sticks and is well-coated.

Prepare a baking sheet with parchment and cooking spray. Place coated tenders on the sheet and spray the tops with cooking spray as well. Bake 8 to 10 minutes in each side.

Serve with remaining honey mustard.

Air Fryer Method: Air fry 400F in an even layer, in batches as needed 5 to 6 minutes on each side, until the chicken is cooked through and crispy and golden on the outside.

营养

• 每份大小: 2 tenders, 2 tablespoons
• 卡路里: 267 kcal
• 总脂肪: 4.5 g
• 饱和脂肪: 1 g
• 胆固醇: 129.5 mg
• 钠: 865.5 mg
• 总碳水化合物: 18.5 g
• 膳食纤维: 0.5 g
• 总糖: 9.5 g
• 蛋白质: 28.5 g