Chicken Tenders with Honey Mustard and Green Bean Sticks


1 lb boneless skinless chicken breast tenderloins

¼ cup whole wheat flour

2 egg whites

¾ cup panko (Japanese breadcrumbs)

2 Tablespoons Parmesan Cheese, grated

¼ teaspoon garlic powder

¼ teaspoon black pepper

Cooking spray


2 cups fresh green beans, trimmed


¼ cup canola mayonnaise

4 teaspoons Dijon mustard

2 teaspoons water

2 teaspoons Honey




  1. Preheat oven to 425°. Coat baking sheet with cooking spray.

  2. Place flour in a shallow dish. Place egg white in another dish.

  3. Combine panko, cheese, garlic powder, and pepper in another dish.

  4. Dredge chicken in flour. Dip in egg white. Dredge in breadcrumb mixture. Lie on a baking sheet coated with cooking spray.

  5. Spray the tops of the chicken with cooking spray. Bake in oven at 425° for 15 minutes.

  6. Pinch off the ends of the green beans. Rinse the green beans. Bring green beans to a boil in a medium saucepan filled with water. Cook 5-8 minutes. Drain and rinse with cold water.

  7. To prepare the honey mustard sauce, combine mayonnaise, Dijon mustard, water, and honey in a small bowl. Stir until blended.


Servings: 4



Nutrition facts: Calories 292, Fat 8 g, Saturated fat 1 g, Monounsaturated fat 3 g, Polyunsaturated fat

3 g, Protein 31 g, Carbohydrate 21 g, Fiber 3 g, Cholesterol 85 mg, Iron 1 mg, Sodium 388 mg,

Calcium 59 mg, Vitamin D 2 IU.

Photos by Zack Layman