These baked chicken tenders are going to become a go-to in your recipe rotation.
Easy, cheesy, and downright fun to eat? Yes, please!
You might have served some couscous alongside chicken tenders in the past, but did you ever consider that you could use couscous as breading for the chicken tenders? I came up with this recipe as a way to use leftover couscous, and boy am I (and my kids!) glad I did! Yep, that’s what we’re working with here. Tender, juicy strips of chicken breast coated in seasoned couscous, with melted Mexican cheese holding it all together. It’s a finger food feast. It’s unique, it’s flavorful, and it’s made for nights when you really want to impress the family with a meal that’s secretly simple. My kids cheer every time I bring out a plate of these delicious, golden delights!
The combo of melty cheese, savory couscous, and tender chicken will have you completely hooked after the first bite, and I promise you’ll want to loop this recipe into your regular rotation. Go get the oven pre-heating—it’s time to unleash maximum taste with minimal effort.
Are Cheesy Baked Chicken Tenders With Mexican Couscous Crusts Healthy?
These couscous-crusted chicken tenders fall more into the category of comfort food than health food, especially with the addition of cheese. That said, the dish does balance indulgence with some notable nutritional benefits.
Chicken tenders, which are comprised of white meat and attached to the underside of the breast, are excellent lean sources of protein. The whole-wheat flour and couscous crust are a clever way to sneak some extra fiber into the recipe. Couscous, which is made of durum wheat, provides a healthy dose of selenium and a little bit of plant-based protein, too. You can make this gluten-free with a few simple swaps. Use a gluten-free all-purpose flour blend, and look for gluten-free couscous at the store. Gluten-free couscous is usually made out of cassava or brown rice flour.
As for the dipping sauce, nonfat Greek yogurt is a great source of calcium and protein, and tomato salsa is rich in vitamin C and lycopene. That said, though this recipe can definitely be part of a balanced diet, it’s best to enjoy it in moderation.
The Curiosity Of Couscous
If you consider couscous a grain, you wouldn’t be alone… but you would be mistaken. Grains are the edible seeds from certain grass crops. Foods like barley, oats, and farro are all grains. Couscous, though it may be tucked on the grocery store shelf next to the grains, is more like a pasta. It’s made from coarsely ground durum wheat (otherwise known as semolina). The semolina is mixed with water and formed into tiny little pellets before being dried for preservation.
While the exact origin of couscous is unknown, it’s thought that the dish originated in North Africa near the end of the 11th century. Today, you can find couscous used in cuisines around the world, including Moroccan, Sicilian, Syrian, and more.
How to Make Ahead and Store
Store any leftover chicken tenders in an airtight container in the fridge for up to 3 days. You can reheat in an oven or air fryer to restore crispness. You can also freeze the unbaked tenders for up to 2 months; place them on a parchment-lined baking sheet to freeze individually, then transfer to a freezer bag. Bake directly from frozen.
Serving Suggestions
Not feeling the yogurt dip paired with this recipe? No problem. There are so many other options for you to try. Whip up a batch of some homemade Blue Cheese Dip, or perhaps some Easy Honey-Mustard Dipping Sauce. Some creamy Avocado Ranch Dressing would also be delicious.
Ingredients
For the Chicken Tenders:
- 1/2 cup couscous uncooked
- 10 tablespoons water
- 1 1/4 cup 4-cheese Mexican blend shredded
- 2 teaspoons garlic powder
- 1 teaspoon smoked paprika
- salt and pepper to taste
- 1 pound chicken tenders
- 1/2 cup white whole-wheat flour
- 2 large egg whites
For the Dip:
- 1 cup salsa
- 1/2 cup plain, nonfat Greek yogurt
Instructions
- Preheat your oven to 425 degrees Fahrenheit and place a cooling rack on top of a large baking sheet. Spray generously with cooking spray and set aside.
- In a medium pot, combine the couscous and water. Bring to a boil and then cover and remove from the heat. Let stand for 5 minutes, and then fluff with a fork and transfer to a large bowl. Let cool for 15 minutes.
- Once cooled, stir in 2/3 cup of the shredded cheese, along with the garlic powder, smoked paprika, and a generous pinch of salt and pepper.
- Assemble your breading stations. Place the chicken tenders on a plate, the whole-wheat flour on another large, shallow plate, the couscous mixture in another shallow plate, and the egg whites in a medium bowl.
- Using one hand, dredge a chicken tender in the flour, and then place it into the egg whites. Using your alternate hand, coat the tender in the egg whites, shaking off the excess, and place it into the plate of the couscous. Use the hand that you used for the flour to roll the chicken tender in the couscous mixture, gently pressing it on to coat. Place on the prepared baking sheet and repeat with remaining chicken tenders.
- Bake the tenders until lightly golden brown and crispy, about 13-15 minutes. Then, remove the tenders from the oven and pre-heat your broiler to high heat for 2-3 minutes.
- Sprinkle the remaining cheese over the tenders and broil until the cheesy is melted and the tenders are brown and crispy, another 3-4 minutes.
- Mix the salsa with Greek yogurt and serve with the chicken tenders.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
