Plantain-Crusted Chicken Tenders with Mango Dipping Sauce

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Crushed plantains add flavor and flair to this chicken tender recipe. Using a rack to cook these baked chicken tenders ensures they get crispy on all sides without a soggy bit in sight.

Plantain-Crusted Chicken Tenders with Mango Dipping Sauce
Photo: Jacob Fox
Active Time:
20 mins
Total Time:
35 mins
Servings:
4

Ingredients

  • 2 large eggs

  • 2 cups crushed plantain chips (about 6 ounces; see Tip)

  • cup cornstarch

  • 1 pound chicken tenders

  • ¼ teaspoon salt

  • 5 tablespoons mayonnaise

  • 3 tablespoons mango chutney

  • 1-2 teaspoons Sriracha

Directions

  1. Preheat oven to 425°F. Place a wire rack on a rimmed baking sheet and coat with cooking spray.

  2. Whisk eggs in a shallow dish. Place plantain chips and cornstarch in separate shallow dishes. Coat chicken tenders in the cornstarch, shaking off the excess, then dip in the egg, letting the excess drip off. Coat with the plantain chips. Place on the prepared rack. Coat the chicken with cooking spray and sprinkle with salt.

  3. Bake the chicken until browned and an instant-read thermometer inserted in the thickest part registers 165°F, 15 to 20 minutes.

  4. Meanwhile, mix mayonnaise, chutney and Sriracha to taste in a small bowl.

  5. Serve the chicken with the sauce.

Tip

Chips made from plantains, a firm, starchy fruit, give these baked chicken tenders incredible crunch and sweet-and-salty flavor.

Originally appeared: EatingWell Magazine, April 2021

Nutrition Facts (per serving)

437 Calories
25g Fat
23g Carbs
31g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 5 oz. chicken tenders & 2 Tbsp. sauce
Calories 437
% Daily Value *
Total Carbohydrate 23g 8%
Dietary Fiber 2g 7%
Total Sugars 2g
Added Sugars 1g 2%
Protein 31g 62%
Total Fat 25g 32%
Saturated Fat 4g 20%
Cholesterol 133mg 44%
Vitamin A 154IU 3%
Vitamin C 7mg 8%
Vitamin D 17IU 4%
Vitamin E 1mg 9%
Folate 10mcg 3%
Vitamin K 28mcg 23%
Sodium 460mg 20%
Calcium 16mg 1%
Iron 2mg 11%
Magnesium 18mg 4%
Potassium 35mg 1%
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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