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Crispy Baked Chicken Tenders with Kiwifruit Honey Mustard and Kiwifruit Chipotle Ketchup


Crispy Baked Chicken Tenders

INGREDIENTS:

  • 1 tablespoon Flour
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper
  • 1 Egg, beaten
  • 1 cup Corn flake cereal, crushed
  • 1 pound Chicken tenderloins, uncooked, cut into 2-inch long strips

METHOD:

  1. Preheat oven to 375°F. Foil-line large baking sheet.
  2. Mix flour, salt and pepper in shallow dish. Place egg in shallow dish. Place corn flakes in shallow dish.  Roll chicken tenders in flour mixture. Dip in egg and roll in cereal flakes to coat completely.  Place on prepared baking sheet.
  3. Bake for 18 to 20 minutes until done, turning once. While chicken is baking prepare Kiwi-Honey Mustard and Kiwi-Chipotle Relish.

 

Nutrition Analysis per Serving (1/4 of recipe): 350 Calories, 19g Protein, 25g Carbohydrate, 1g Fiber, 19g Fat, 4g Sat. Fat, 0g Trans Fat, 100mg Cholesterol, 870mg sodium

 

Prep time: 10 minutes
Cooking time: 18 minutes
Makes: 4 servings

 

Kiwi Honey Mustard

INGREDIENTS:

  • 2 Zespri® Green or SunGold Kiwifruit, peeled and diced
  • 2 tablespoons Yellow mustard
  • 2 tablespoons Honey

METHOD:

Combine kiwifruit, mustard and honey in small bowl.

 

Nutrition Analysis per Serving (1/4 of recipe): 60 Calories, 1g Protein, 14g Carbohydrate, 1g Fiber, 0g Fat, 0g Sat. Fat, 0g Trans Fat, 0mg Cholesterol, 115mg sodium

 

Kiwi-Chipotle Ketchup

INGREDIENTS:

  • 2 Zespri® Green or SunGold Kiwifruit, peeled and diced
  • 1/4 cup Ketchup
  • 1 pinch Chipotle chile powder (optional)

METHOD:

Combine kiwifruit, ketchup and chipotle powder in small bowl.

 

Nutrition Analysis per Serving (1/4 of recipe): 40 Calories, 1g Protein, 9g Carbohydrate, 1g Fiber, 0g Fat, 0g Sat. Fat, 0g Trans Fat, 0mg Cholesterol, 170mg sodium

Excellent source of Vitamin C

Good source of protein

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