Crunchy Honey Mustard Chicken Tenders

Have you ever thought about the elements of a meal that provide you with satisfaction? Because listen up, ya’ll, it’s not only about the taste.

Disclosure: This recipe was created through my partnership with Barbara’s Bakery and I was provided compensation for sharing this recipe. All words and opinions are my own.

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Yes, food that tastes delicious is usually much more enjoyable to eat, but let’s not forget the other elements of satisfaction, such as the way a plate of food looks visually, how it smells, how it feels in your mouth, and even what temperature the dish is. When we strive to satisfy our senses with food we are better able to take the focus off of only the nutrition or health-benefits, which can often lead to preoccupation and worry when eating. It’s all too easy to overlook to pleasure nourishing food can bring us, but my recipe today is challenging you to take back the satisfaction factor!

My husband and I looove making peach salad in the summer. It started from an actual recipe, but now we have adapted it to our own tastes and ingredients we have on hand. The salad is usually a combination of tender salad greens, raw or grilled onion, crumbled cheese, and slices or chunks of yellow peach. For more satisfaction we add a source of protein, which is usually simply grilled salt and pepper chicken. The chicken is good, but it’s not great or mindblowing.

Wanting to not settle and eat another “just pleasing” salad, I got to thinking of how to jazz up my chicken. When I asked myself what I truly wanted, I landed on honey mustard. And I knew I wanted something crunchy. A few minutes later and these Crunchy Honey Mustard Chicken Tenders using Barbara’s Bakery Spoonfuls Cereal were born!

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Seriously, these chicken tenders are SO satisfying, and they respected and honored my taste buds in every which way. So, the next time you’re questioning what you truly want, I encourage you to ask yourself some of these questions:

Think about a salty or sweet food. Does it feel right to you at this moment?

Would you like the crunch of a baby carrot or a potato chip right now?

Is the aroma of pizza appealing you to right now?

Do you want something airy or more filling and sustaining?

OKAY, now on to the recipe!

Crunchy Honey Mustard Chicken Tenders- serves 2

Ingredients

  • 3/4 pound chicken tenders

  • 2 tbsp Dijon mustard

  • 3 teaspoons honey

  • 1 1/4 cup finely crushed Barbara’s Bakery Spoonfuls cereal

  • Fresh ground black pepper

Directions

  1. Preheat the oven to 375 degrees.

  2. In a medium bowl, whisk together the mustard and honey and set aside. Place the crushed cereal on a large plate and spread in an even layer.

  3. One at a time, dip a chicken tender into the honey mustard mix, coating all sides, and then dredge in the crushed cereal, firmly pressing the crumbs in any spots not coated.

  4. Lay the chicken tenders on a baking sheet and bake for 15-20 minutes until the meat reaches an internal temperature of 165 degrees.

  5. Serve tenders with some fresh cracked black pepper and lay over a bed of arugula and pea shoots, with a chopped peach, sliced red onion, crumbled feta cheese, and a drizzle of extra virgin olive oil.

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Scallops from The Easy 5 Ingredient Pescatarian Cookbook

Cooking fish at home is not necessarily my forte. I can cook a pretty mean skillet seared salmon and I feel quite confident with a shrimp saute, but when it comes to thinking outside of the box and taking seafood to the next creative level I sometimes get stumped!

Luckily, when I need a dinner idea to satisfy our twice a week seafood goal I can turn to the newly released cookbook The Easy 5 Ingredient Pescatarian Cookbook from my friend and dietitian colleague, Andy DeSantis.

When a cookbook title highlights the limited number of ingredients you’ll need I am totally game, and I couldn’t wait to try out some of the recipes. Before getting to the recipes though, Andy does a fabulous job outlining the benefits of a pescatarian diet and how it can impact your overall health. He expertly highlights how fish is high in nutrients that promote heart and brain health, as well as weight loss and reduced inflammation.

The book also helps calm the nerves of anyone who’s not familiar with seafood shopping and provides guidance on wild vs. farmed fish, fresh vs. canned, and all the tools you’ll need to stock your pescatarian kitchen. This guide is comprehensive and a delight to read, so if you’re looking to incorporate more seafood, as well as other nutrient-dense produce and foods into your diet, you must pick up your own copy!

I truly had a difficult time deciding which recipe to make first, but after paging through the entree section I landed on scallops. Tired of always doing a simple sear, I went with the Pistachio Encrusted Scallops that provided a fun twist on a simple, elegant piece of seafood. However, seeing as Danny is allergic to pistachios, I adapted and used ground walnuts- the recipe tip even suggests making this sort of swap to suit your needs! We served these golden brown bites with some oven roasted asparagus and lemon kissed quinoa for a mighty delicious meal for two.

I’m giving you a sneak peak of the recipe- with my own adaptations and scaled down for two- but seriously, you need to order this cookbook for yourself!

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Walnut Encrusted Scallops- serves 2

Ingredients

  • 1/2 pound sea scallops, cleaned

  • sea salt and black pepper for seasoning

  • 1/2 cup crushed walnuts

  • 2 tbsp grass fed butter

  • Juice of 1/2 lemon

Directions

  1. Pat the scallops dry with a paper towel and season them lightly on all sides with salt and pepper.

  2. Place the walnuts in a large bowl and dredge the scallops in the crushed nuts, making sure to coat all sides.

  3. In a large skillet, heat the butter over high heat.

  4. Sear the scallops until they are golden brown, about 2 minutes, and then turn them over and cook for another 3 minutes.

  5. Serve immediately with a squeeze of lemon juice alongside roasted asparagus with garlic, and fluffy quinoa flavored with lemon zest, salt, and pepper.

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Cinnamon Zucchini Oats

If you’ve been around here long enough you know I love adding vegetables into my meals wherever I can, and that includes breakfast! Sure, eggs are an easy breakfast base to pile on veggies, but I also like to give my oatmeal the royal treatment by sneaking in some extra fiber and color too.

Summer is winding down, so I’m soaking up all the tomatoes, stone fruits, and summer squash before September ends, which means my meal preps are leaning heavy on these farmers market goodies. This weekend I was reminded of zucchini oats, or as I like to call them “zoats”, by a friend, and just like that I had my week’s breakfasts planned.

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For these oats I went the extra step and utilized the steel cut variety of oats. I say extra step because they do take a bit longer to cook than old-fashioned oats, but I find it’s definitely worth the extra nutrition! Steel cut oats contain about double the fiber as rolled oats, which means they have a lower glycemic index and impact blood sugar spikes less dramatically, making them great for sustained energy and hunger satisfaction.

If you’re wondering about the zucchini taste of this breakfast rest assured that the squash flavor is subtle and essentially nonexistent thanks to the warm cinnamon and other toppings you may choose to add.

Make up a big batch and portion some out each morning, with toppings of your choice- now you’re zOATally ready to tackle the day!

Cinnamon Zucchini Oats- serves 4

Ingredients

  • 4 cups water

  • 1 cup steel cut oats

  • 1 small zucchini shredded (about 1 1/4 cups)

  • 2 tbsp vanilla collagen peptides, such as Primal Kitchen Collagen Fuel

  • 2 tsp ground cinnamon

  • pinch of sea salt

  • Toppings of choice- fresh or frozen berries, nut butter, hemp or flax seeds

Directions

  1. In a medium pot, bring 4 cups of water to a boil. Once boiling add the oats. Simmer uncovered over medium heat, stirring occasionally, for about 30 minutes until the oats become thick and fully cooked.

  2. Turn off the heat and add in the shredded zucchini, collagen, cinnamon, and salt. Stir until well combined.

  3. Store in a single or individual airtight containers in the fridge for up to 5 days. To serve, warm in the microwave and add desired toppings.