5 from 3 votes
Cheesy Baked Chicken Tenders With Mexican Couscous Crust
These baked chicken tenders are going to become a go-to in your recipe rotation.
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings:
4
Calories:
436 kcal
Course:
Main Course, Dinner
Cuisine:
American, Mexican
Ingredients
For the Chicken Tenders:
- 1/2 cup couscous uncooked
- 10 tablespoons water
- 1 1/4 cup Mexican cheese blend shredded, 4-cheese blend
- 2 teaspoons garlic powder
- 1 teaspoon smoked paprika
- black pepper to taste
- salt to taste
- 1 pound chicken tenderloin
- 1/2 cup white whole-wheat flour
- 2 egg large, whites
For the Dip:
- 1 cup salsa
- 1/2 cup Greek yogurt plain, nonfat
Instructions
- Preheat your oven to 425 degrees Fahrenheit and place a cooling rack on top of a large baking sheet. Spray generously with cooking spray and set aside.
- In a medium pot, combine the couscous and water. Bring to a boil and then cover and remove from the heat. Let stand for 5 minutes, and then fluff with a fork and transfer to a large bowl. Let cool for 15 minutes.
- Once cooled, stir in 2/3 cup of the shredded cheese, along with the garlic powder, smoked paprika, and a generous pinch of salt and pepper.
- Assemble your breading stations. Place the chicken tenders on a plate, the whole-wheat flour on another large, shallow plate, the couscous mixture in another shallow plate, and the egg whites in a medium bowl.
- Using one hand, dredge a chicken tender in the flour, and then place it into the egg whites. Using your alternate hand, coat the tender in the egg whites, shaking off the excess, and place it into the plate of the couscous. Use the hand that you used for the flour to roll the chicken tender in the couscous mixture, gently pressing it on to coat. Place on the prepared baking sheet and repeat with remaining chicken tenders.
- Bake the tenders until lightly golden brown and crispy, about 13-15 minutes. Then, remove the tenders from the oven and pre-heat your broiler to high heat for 2-3 minutes.
- Sprinkle the remaining cheese over the tenders and broil until the cheesy is melted and the tenders are brown and crispy, another 3-4 minutes.
- Mix the salsa with Greek yogurt and serve with the chicken tenders.
Cup of Yum
Nutrition Information
Calories
436kcal
(22%)
Carbohydrates
35g
(12%)
Protein
43g
(86%)
Fat
14g
(22%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
4g
(20%)
Trans Fat
0.02g
(1%)
Cholesterol
107mg
(36%)
Sodium
808mg
(34%)
Potassium
768mg
(16%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
828IU
(17%)
Vitamin C
3mg
(3%)
Calcium
304mg
(30%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 436
% Daily Value*
| Calories | 436kcal | 22% |
| Carbohydrates | 35g | 12% |
| Protein | 43g | 86% |
| Fat | 14g | 22% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 107mg | 36% |
| Sodium | 808mg | 34% |
| Potassium | 768mg | 16% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 828IU | 17% |
| Vitamin C | 3mg | 3% |
| Calcium | 304mg | 30% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.