Baked Dijon Mustard Chicken Tenders
Savor the incredible flavors of our Baked Dijon Mustard Chicken Tenders, a healthier twist on a beloved family classic. This dish combines tender chicken breast tenders marinated in a creamy mustard mixture with crisp corn flake crumbs for a satisfying crunch. With just 5 Weight Watchers points per serving, it's a delightful way to enjoy rich flavors without the guilt. Perfect for a weeknight dinner, these tenders are easy to prepare and can be served with a side of vegetables or a fresh salad for a complete meal. Enjoy a guilt-free indulgence that brings the family together around the table!
N/A
Servings
105
Calories
10
Ingredients
Ingredients
Chicken breast tenders
6 (Trimmed and patted dry)
Fat-free sour cream
1/4 cup (None)
Fat-free evaporated milk
1/4 cup (None)
Dijon mustard
1/2 tablespoon (None)
Prepared yellow mustard
1/2 tablespoon (None)
Mrs. Dash seasoning mix
1/8 teaspoon (None)
Seasoned salt
1/4 teaspoon (None)
Thyme leaves
1/8 teaspoon (Dried)
Corn flake crumbs
1 cup (Crushed)
Olive oil
1/2 tablespoon (None)
Instructions
1
Preheat your oven to 375°F (190°C).
2
Spray a 9x11-inch baking dish with cooking spray to prevent sticking.
3
In a medium-sized bowl, mix together the fat-free sour cream, fat-free evaporated milk, Dijon mustard, and prepared yellow mustard until smooth and well combined.
4
Season the chicken breast tenders with Mrs. Dash seasoning mix and seasoned salt, ensuring they are evenly coated.
5
Dip each chicken tender into the mustard cream mixture, allowing any excess to drip off.
6
Roll the coated chicken in corn flake crumbs until fully covered, pressing gently to adhere the crumbs.
7
Arrange the chicken tenders in the prepared baking dish in a single layer. Sprinkle thyme leaves on top and drizzle evenly with olive oil.
8
Bake in the preheated oven for 15 to 20 minutes, or until the chicken is cooked through and juices run clear. Use a meat thermometer to check for an internal temperature of 165°F (74°C).
9
Remove from the oven, let rest for a few minutes, and serve warm.
Nutrition Information
3.67
Fat
10.67
Carbs
8
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein used in Baked Dijon Mustard Chicken Tenders?
The primary protein used is chicken breast tenders, which should be trimmed and patted dry before preparation.
What temperature should the oven be preheated to for this recipe?
The oven should be preheated to 375°F (190°C) for optimal baking results.
How long do the chicken tenders need to bake?
The chicken tenders should bake for 15 to 20 minutes until they are cooked through and juices run clear.
What is the recommended internal temperature for the chicken?
You should use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C).
What makes the coating on the chicken tenders crunchy?
The crunch comes from rolling the marinated chicken in crushed corn flake crumbs before baking.
How many Weight Watchers points is this recipe per serving?
This recipe is designed to be healthy and contains 5 Weight Watchers points per serving.
What types of mustard are required for the marinade?
The recipe requires both Dijon mustard and prepared yellow mustard, using 1/2 tablespoon of each.
What kind of milk is used in the mustard cream mixture?
The recipe calls for 1/4 cup of fat-free evaporated milk.
What size baking dish is recommended for this recipe?
A 9x11-inch baking dish sprayed with cooking spray is recommended.
How many calories are in one serving of Baked Dijon Mustard Chicken Tenders?
Each serving contains approximately 105 calories.
How much fat is in each serving of this dish?
There are 3.67 grams of fat per serving.
How much protein does a serving provide?
Each serving provides 8 grams of protein.
What seasonings are used to flavor the chicken directly?
The chicken tenders are seasoned with Mrs. Dash seasoning mix and seasoned salt.
Is there oil used in the cooking process?
Yes, 1/2 tablespoon of olive oil is drizzled evenly over the chicken tenders before they are placed in the oven.
Can I use fat-free sour cream in this recipe?
Yes, the recipe specifically calls for 1/4 cup of fat-free sour cream to keep the dish low in calories.
What herb is added to the top of the chicken before baking?
Dried thyme leaves are sprinkled on top of the chicken tenders before they are baked.
How many ingredients are needed for this recipe in total?
There are 10 ingredients required for this recipe.
How do you apply the corn flake crumbs to the chicken?
After dipping the chicken in the mustard mixture, roll it in the corn flake crumbs and press gently to ensure they adhere.
What should I do after removing the chicken from the oven?
You should let the chicken rest for a few minutes before serving to ensure it stays moist.
What side dishes go well with these chicken tenders?
These tenders are perfect when served with a side of vegetables or a fresh salad.
Is this recipe considered family-friendly?
Yes, it is described as a healthier twist on a beloved family classic that is easy to prepare.
How much carbohydrates are in a serving?
There are 10.67 grams of carbohydrates per serving.
What is the first step in preparing the mustard mixture?
The first step is to mix the sour cream, evaporated milk, Dijon mustard, and yellow mustard in a medium-sized bowl until smooth.
How many chicken tenders does the recipe assume for its measurements?
The ingredient list specifies 6 chicken breast tenders.
Does the recipe require salt?
Yes, the recipe uses 1/4 teaspoon of seasoned salt.
Is the recipe suitable for a low-calorie diet?
Yes, it is tagged as low calorie and contains only 105 calories per serving.
What preparation is needed for the corn flakes?
The corn flakes should be crushed into crumbs before being used for coating.
Can I prepare this on a weeknight?
Yes, these tenders are easy to prepare and bake quickly, making them ideal for weeknight dinners.
What preparation is needed for the chicken tenders?
The tenders should be trimmed and patted dry to ensure the seasoning and coating stick properly.
What is the main flavor profile of this chicken dish?
The dish features a creamy, tangy flavor from the Dijon and yellow mustard combined with a savory crunch from corn flakes.