Lunch: Baked Honey Mustard Pretzel Chicken Tenders

Ditch the deep fryer and preheat your oven for quick and easy baked honey mustard pretzel chicken tenders, which will be on your table in 30 minutes or less!

This recipe includes superfoods such as:

Honey

Health benefits of Baked Honey Mustard Pretzel Chicken Tenders

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 Tablespoons olive oil
3 cups salted pretzels
1 1/4 lbs uncooked chicken tenders
3 large eggs
3 Tablespoons honey mustard, plus more for serving
1 cup all-purpose flour

Instructions

Preheat the oven to 475 °F with the rack in the lower third of the oven. Line a baking sheet with foil and brush it with the olive oil.
Place the pretzels in a resealable plastic bag, and using a rolling pin, crush them until they're finely ground. Transfer the crackers to a wide, shallow bowl.
In a separate wide, shallow bowl, whisk together the eggs with the honey mustard. Place the flour in a third wide, shallow bowl.
Bread each tender by coating it in the flour, shaking off any excess, and then dipping it in the eggs. Transfer the tender from the eggs to the crushed pretzels, pressing the pretzels into the chicken to ensure an even coating, and then place the tender on the prepared baking sheet. Repeat the breading process with the remaining tenders, arranging them in a single layer about 2 inches apart.
Bake the tenders, turning them over once, until they're golden brown, about 15 minutes total. Remove the tenders from the oven, season them with salt (optional) and serve immediately with additional honey mustard for dipping.

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