Pretzel-crusted Chicken Tenders

Name: Pretzel-crusted Chicken Tenders
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: American
Ingredients: 3 Tablespoons all purpose flour; 1 teaspoon salt; 1/4 teaspoon black pepper; 1 egg; 3 1/2 ounces plain salted hard pretzel, crushed; 1 pound chicken tenderloins; Cooking spray

4 steps

Prep:15minCook:15min

Updated at: Thu, 17 Aug 2023 10:33:42 GMT

Nutrition balance score

Good

Glycemic Index

High

Glycemic Load

Moderate

Nutrition per serving

Calories187.6 kcal (9%)

Total Fat3.8 g (5%)

Carbs16.6 g (6%)

Sugars0.6 g (1%)

Protein20 g (40%)

Sodium598.3 mg (30%)

Fiber0.7 g (2%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

3 tablespoonsall purpose flour

1 teaspoonsalt

¼ teaspoonblack pepper

1egg

3.5 ounceshard pretzels

plain salted, crushed

1 poundchicken tenderloins

cooking spray

Instructions

Step 1

Preheat oven to 450°F. Place a wire rack over a baking sheet; lightly coat rack with cooking spray.

Step 2

Combine flour, salt and pepper in a small shallow bowl. Beat egg in a second shallow bowl. Place crushed pretzels in a third shallow bowl. Dip each chicken tender first in flour mixture; shake off any excess. Next dip in egg and then in crushed pretzels; turn to coat. Place on prepared rack in a single layer. Repeat with remaining ingredients; bake until cooked through, about 15 minutes.

Step 3

While chicken cooks, whisk together both mustards, mayonnaise and water; serve with chicken.

Step 4

Serving size: 2 1/2 oz chicken plus 2 1/2 tsp sauce