Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

“Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can’t find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper. This healthy chicken recipe tops a simple salad for an easy dinner that’s ready in 25 minutes.”

Ingredients:

    • 2 tablespoons all-purpose flour
    • 1 large egg
    • ½ cup panko breadcrumbs, preferably whole-wheat
    • 1 tablespoon everything bagel seasoning
    • 1 pound chicken tenders
    • ¼ cup grapeseed or canola oil
    • 2 tablespoons extra-virgin olive oil
    • 1 tablespoon white-wine vinegar
    • 1 teaspoon Dijon mustard
    • 1 teaspoon honey
    • ⅛ teaspoon ground pepper
    • 5 ounces mixed baby greens

Directions:

  1. Place flour in a shallow dish and lightly beat egg in another shallow dish. Mix breadcrumbs and everything bagel seasoning in a third shallow dish. Dredge chicken tenders in flour, then egg, then breadcrumbs.
  2. Heat grapeseed (or canola) oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until golden brown and an instant-read thermometer registers 165°F, about 7 minutes total, adjusting the heat as needed to prevent burning.
  3. Whisk olive oil, vinegar, mustard, honey and pepper in a large bowl. Add greens and toss to coat. Serve the greens topped with the chicken.

 

 

Pumpkin Spice Dip

Recipe by Diabetic Living Magazine

Pumpkin Spice Dip

Photo by Eating Well/Diabetic Living Magazine

 

Yield: 16 Servings

Ingredients:

  • 3 ounces reduced-fat cream cheese (Neufchatel), softened 
  • ¾ cup canned pumpkin (see Tip below)
  • 1 (6 ounce) container vanilla fat-free yogurt
  • 2 tablespoons packed brown sugar (see Tip)
  • 1 teaspoon pumpkin pie spice
  • 4 apples, sliced
  • 48 honey-wheat braided pretzel twists

 

Directions:

  1. In a medium bowl beat cream cheese with an electric mixer until light and fluffy. Beat in pumpkin, yogurt, brown sugar, and pumpkin pie spice. Serve dip with apple slices and honey-wheat braided pretzel twists.

 

 

*Tips:

If you have leftover pumpkin, transfer it to an airtight container or freezer bag. Refrigerate for up to 1 week or freeze up to 3 months.

It is not recommended using a sugar substitute for this recipe.