Recipe: Pretzel-coated chicken tenders with mustard-apricot dipping sauce

  • December 5, 2012 - 5:46 PM


Serves 4.

Note: Crunchy ground pretzels form the coating for these addictive baked tenders. Dijon mustard and apricot preserves combine for a flavorful and easy dipping sauce.

• 1/2 c. all-purpose flour

• 2 eggs

• 3 c. pretzels

• 11/2 lb. chicken tenders

• Freshly ground black pepper

• 11/2 tbsp. vegetable oil

• 1/4 c. Dijon mustard

• 1/4 c. apricot preserves


Preheat oven to 425 degrees.

Put the flour in a wide, shallow bowl. In another wide, shallow bowl, lightly beat the eggs. Process the pretzels in a food processor until a coarse flour forms, about 30 seconds.

Transfer the pretzel flour to a third wide, shallow bowl. Line up the flour, egg and pretzel bowls in that order.

Season both sides of the chicken lightly with pepper. Dredge both sides of chicken in the flour, then the egg, then the pretzel flour, coating well and shaking off the excess.

Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan and turn over once to coat both sides lightly with oil. Bake, turning halfway through, for 15 minutes, or until lightly browned and cooked through.

Meanwhile, in a small bowl, mix the mustard and apricot preserves; set aside.

Divide the chicken tenders among four dinner plates and serve with the dipping sauce.

Nutrition information per serving:

Calories 450 Fat 14 g Sodium 680 mg

Carbohydrates 34 g Saturated fat 3 g Calcium 44 mg

Protein 44 g Cholesterol 166 mg Dietary fiber 1 g

Diabetic exchanges per serving: 2 bread/starch, 5 lean meat.

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