Chili and Pumpkin Seed Roasted Chicken Tenders

This recipe creates a baked variation of Mustard Coated Chicken Tenders using pumpkin and cumin seeds to make a seasonal crust for roasted tenders. Serve with an avocado dip.

Prep Time: 15 minutes Cook Time: 10 minutes Yield: Makes 5 to 8 tenders, 1 cup dip

Ingredients

CHICKEN

2 tablespoons mayonnaise

1 tablespoon Dijon mustard

2 cloves garlic, minced

2 teaspoons finely chopped fresh thyme leaves

1/2 teaspoon salt

1/2 teaspoon pepper

14 ounces Just BARE® Hand-Trimmed Boneless Skinless Chicken Breast Tenders

1 tablespoon olive oil

1/2 cup coarsely chopped pumpkin seeds

2 teaspoons chili powder

1 teaspoon crushed cumin seed

1 teaspoon red chili flakes

DIP

2 ripe avocadoes

Juice of 1 lime

2 cloves garlic, minced

1 teaspoon red chili flakes

1/2 teaspoon salt

Directions

Preheat the oven to 425º F.
In a medium bowl, stir together mayonnaise, mustard, thyme leaves, salt and pepper. Coat chicken tenders with mayonnaise mixture. Let stand at room temperature for 5 minutes.
In an oven-proof baking dish, place coated chicken fillets. Sprinkle with pumpkin seeds, chili powder, cumin seed and chili flakes. Bake 15 to 20 minutes or until chicken is browned and seeds are toasted. Chicken should be fork-tender with no hint of pink in the meat.
Meanwhile, in a medium bowl, mash avocado with fork. Add remaining avocado dip ingredients; stir to blend. Serve with baked chicken tenders.

Nutritional Information

4 Servings • Serving Size: 3 tenders, 1/4 cup dip • PER SERVING • Calories 450 • % Calories from Fat 62 % • Total Fat 31 g • Saturated Fat 5 g • Cholesterol 60 mg • Sodium 780 mg • Total Carbohydrate 15 g • Dietary Fiber 8 g • Protein 28 g • Sugars 1 g • % DAILY VALUE • Vitamin A 12 % • Vitamin C 26 % • Calcium 4 % • Iron 23 % • DIETARY EXCHANGES • Lean Meat 4 • Fat 6 • Fruit 1

Substitutions/Variations

Nutritional values may change if you choose to substitute another chicken product. If substituting frozen chicken for this recipe, thaw before cooking.