Baked Rosemary-Mustard Chicken Tenders
by Shauna and Daniel Ahern, Gluten-Free Girl & The Chef, Vashon, Washington
What’s not to love about crispy chicken tenders? The calories, of course. These baked tenders are extra crispy and pack loads of flavor thanks to cumin, Dijon, and fresh rosemary. And they’re super easy—perfect for busy weeknights.
- 1½ pounds Smart Chicken tenders
- Kosher salt and cracked black pepper
- 2 tablespoons olive oil
- 1 cup flour*
- 2 teaspoons ground cumin
- 3 large eggs
- 2 tablespoons Dijon mustard
- 1 tablespoon finely chopped fresh rosemary
- 2 cups breadcrumbs*
- *To make this recipe gluten-free, use a gluten-free flour blend and gluten-free breadcrumbs.
Preheat the oven to 450°F. Season the chicken tenders with salt and pepper. Line a baking sheet with parchment paper. Drizzle the olive oil on the parchment paper and spread it around evenly.
Arrange a breading station with three shallow bowls. Combine the flour and cumin in the first bowl; whisk together the eggs, mustard, and rosemary in the second bowl, and pour the breadcrumbs into the third bowl. Dredge each chicken tender in the flour mixture, then transfer to the egg mixture, then roll in the breadcrumbs and transfer to the baking sheet. Repeat until all tenders are coated and ready to bake.
Bake the chicken tenders until the tops are starting to brown, about 6 minutes. Using tongs of a spatula, flip the tenders and continue baking until the other side is browned, 6 to 8 minutes.
Remove the chicken tenders from the oven and serve immediately.