Chicken Tenders with Roasted Vegetables & Spicy Maple Mustard

Name: Chicken Tenders with Roasted Vegetables & Spicy Maple Mustard
Cook time: 45 min
Total time: 45 min
Cuisine: American
Ingredients: 1 crown broccoli; 0.15 kg sweet potato; 1/4 small bunch Italian (flat-leaf) parsley; 0.34 kg chicken breasts, boneless skinless; 1 egg; 1 tsp extra virgin olive oil (for sweet potatoes); 1/4 tsp garlic powder (for sweet potatoes); 1/4 tsp salt (for sweet potatoes); 1/8 tsp black pepper (for sweet potatoes); 1 tsp extra virgin olive oil (for broccoli); 1/4 tsp salt (for broccoli); 1/8 tsp black pepper (for broccoli); 1/4 cup cornstarch; 3/4 cup almond meal/flour; 1/2 tsp garlic powder (for coating); 1/2 tsp paprika; 1 tsp salt (for coating); 1/4 tsp cayenne pepper (for coating); 1 tbsp Dijon mustard; 1 1/2 tbsp pure maple syrup; 1/8 tsp salt (for dip); 1/8 tsp cayenne pepper (for dip)

15 steps

Cook:45min

Crispy baked chicken tenders coated in almond meal served with roasted sweet potato and broccoli, plus a spicy maple-Dijon mustard dip and fresh parsley garnish.

Updated at: Fri, 09 Oct 2026 20:17:17 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories724.7 kcal (36%)

Total Fat31.9 g (46%)

Carbs56.5 g (22%)

Sugars17.8 g (20%)

Protein56.6 g (113%)

Sodium2187.9 mg (109%)

Fiber10.7 g (38%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Preheat the oven to 220°C (425°F) and position rack in the center. Line two baking sheets with parchment paper.

Step 2

Wash and dry the fresh produce.

Step 3

Cut the sweet potatoes in half lengthwise, then cut each half into 1/2-inch planks, then into sticks. Add to a medium bowl.

Step 4

Drizzle sweet potatoes with oil and season with garlic powder, salt, and pepper and toss until evenly coated. Spread out in an even layer on one of the prepared baking sheets and place in the oven; cook for 10 minutes. Set the bowl aside for the broccoli.

Step 5

Separate broccoli into bite-sized florets and cut stems into strips. Add to the bowl used for the sweet potatoes and toss with oil and spices. Set aside.

Step 6

Meanwhile, measure out the cornstarch in a medium bowl for dredging.

Step 7

In another medium bowl, whisk the egg.

Step 8

In a third medium bowl, mix together the almond meal, garlic powder, paprika, salt, and cayenne pepper. Stir to combine.

Step 9

Cut the chicken into 1-inch thick strips.

Step 10

First, dredge the strips in cornstarch, shaking off any excess. Then, dip the chicken strips into the egg. Finally, dredge in almond meal mixture, pressing gently to adhere. Shake off excess and place on another prepared baking sheet. Place in the oven for 10 minutes.

Step 11

Meanwhile, in small bowl prepare the dip by whisking together Dijon, maple syrup, salt, and cayenne. Set aside.

Step 12

When the potatoes have baked for 10 minutes, remove from oven and spread broccoli evenly over top. Return to oven and bake for another 15 minutes, until potatoes are fork tender.

Step 13

Once the chicken has cooked for 10 minutes remove from oven and flip. Return to oven and bake an additional 8–10 minutes.

Step 14

Using a knife, shave the parsley leaves off the stems at a downward angle; discard the stems and finely chop the leaves.

Step 15

To serve, arrange chicken tenders, wedges and broccoli on a plate. Garnish with parsley and serve with the maple mustard dip. Enjoy!