Baked Chicken Tenders with Honey Mustard Sauce

Baked chicken tenders, a seemingly modern culinary creation, actually trace their roots back to the broader history of chicken frying and breading techniques. While pinpointing an exact origin is difficult, the concept of coating and cooking bite-sized pieces of chicken likely emerged alongside the development of readily available flour and various battering methods. The popularity of chicken tenders as a distinct dish, however, skyrocketed in the latter half of the 20th century, fueled by fast-food chains and the increasing demand for convenient, kid-friendly meals. This rise coincided with a broader shift towards processed foods and streamlined cooking methods, making the tender a staple in many American households.

The baked version, a healthier alternative to its deep-fried counterpart, gained traction in recent decades as health consciousness grew. According to a 2023 survey by the NPD Group, baked chicken tenders are now a preferred choice for nearly 40% of consumers seeking healthier alternatives to traditional fried options. This shift reflects a growing awareness of the negative health impacts of excessive oil consumption, leading to a demand for recipes that minimize fat and calories while maintaining flavor and texture. The baking process retains the crispiness of the breading while significantly reducing the overall fat content, making it a more appealing choice for health-conscious individuals and families.

The honey mustard sauce, a ubiquitous accompaniment to chicken tenders, adds a layer of cultural significance. While the exact origins are debated, various iterations of honey-mustard-based sauces have existed for centuries, often appearing in different forms across diverse cultures. Its current widespread popularity is largely attributed to its simple yet satisfying flavor profile, effectively balancing the sweetness of honey with the tang of mustard. This combination caters to a broad range of palates and has become a staple in many Western cuisines, especially in North America, where it’s frequently paired with chicken dishes, sandwiches, and salads. The versatility of the honey mustard sauce further enhances the appeal of baked chicken tenders, making it a delicious and adaptable meal suitable for various occasions and dietary preferences.

Ingredients and Measurements

This recipe for Baked Chicken Tenders with Honey Mustard Sauce requires precise measurements for optimal results. Using a kitchen scale is highly recommended for accurate weighing of ingredients, especially the chicken. However, if you’re using volume measurements, ensure you use measuring cups and spoons correctly, avoiding packing down dry ingredients.

For the Chicken Tenders:

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch thick strips (approximately 8-10 tenders). Ensure your chicken is consistently sized for even cooking. Thicker pieces will require longer baking time.
• 1/2 cup all-purpose flour. Using a good quality flour will contribute to a crispier coating.
• 1 teaspoon paprika. Adds a subtle smoky flavor and vibrant color.
• 1/2 teaspoon garlic powder. A classic complement to chicken.
• 1/4 teaspoon onion powder. Enhances the savory notes.
• 1/4 teaspoon salt. Adjust according to your preference.
• 1/4 teaspoon black pepper. Freshly ground pepper is always best.
• 1 large egg, lightly beaten. Use room temperature eggs for better incorporation with the flour mixture.
• 1/2 cup breadcrumbs (panko recommended for extra crispiness). Panko breadcrumbs create a wonderfully light and airy texture. Regular breadcrumbs will also work.
• 2 tablespoons olive oil. This helps to achieve a golden-brown, crispy coating.

For the Honey Mustard Sauce:

• 1/4 cup mayonnaise. Provides a creamy base for the sauce.
• 2 tablespoons honey. Adjust to your desired level of sweetness. Look for a high-quality honey for the best flavor.
• 2 tablespoons Dijon mustard. Adds a tangy kick.
• 1 tablespoon apple cider vinegar. Balances the sweetness and adds a subtle sharpness.
• 1/4 teaspoon salt. Adjust according to taste.
• Pinch of black pepper.

Important Note: These measurements are for approximately 8-10 chicken tenders. Adjust the quantities proportionally if you need to make a larger or smaller batch. Always ensure your chicken is thoroughly cooked to an internal temperature of 165°F (74°C) before serving.

Equipment List

Preparing delicious baked chicken tenders with honey mustard sauce requires the right tools for optimal results. This equipment list details everything you’ll need, from prepping the chicken to baking and serving. Accurate measurements are crucial for even cooking and consistent flavor, so ensure your measuring tools are reliable.

For prepping the chicken, you’ll need at least three bowls of varying sizes. A large bowl (approximately 8-quart capacity) is ideal for dredging the chicken. A medium bowl (approximately 4-quart capacity) will be used for the egg wash, while a smaller bowl (approximately 2-quart capacity) holds the breading mixture. Using separate bowls prevents cross-contamination of flavors and ensures an even coating on the tenders.

Measuring tools are essential. You will need a set of dry measuring cups (1 cup, ½ cup, ¼ cup, 1 tbsp, 1 tsp) for accurate measurement of your breading ingredients (flour, breadcrumbs, spices). Similarly, a set of liquid measuring cups (1 cup, ½ cup) is necessary for precise measurement of milk or buttermilk for the egg wash and any liquid ingredients in your honey mustard sauce. A kitchen scale, while optional, provides even greater precision, especially when working with larger batches.

Baking requires a suitable baking sheet. A half-sheet baking pan (approximately 13 x 18 inches) is recommended, allowing ample space for the chicken tenders to cook evenly without overcrowding. Overcrowding will lead to steaming rather than baking, resulting in soggy tenders. Line the baking sheet with parchment paper for easy cleanup and to prevent sticking. A wire rack placed on top of the baking sheet allows for even air circulation, promoting crispier tenders.

For the honey mustard sauce, a small bowl (approximately 1-quart capacity) is sufficient. A whisk is essential for thoroughly combining the ingredients, ensuring a smooth and creamy consistency. A spatula will be helpful for scraping down the sides of the bowl and incorporating any remaining ingredients. Finally, you’ll need tongs or a spatula for safely transferring the cooked chicken tenders to a serving dish. Remember to always use oven mitts when handling hot baking sheets and dishes.

Preparation of Chicken Tenders (including breading if applicable)

This section details the preparation of chicken tenders, from trimming to breading, ensuring perfectly cooked and flavorful results for your Baked Chicken Tenders with Honey Mustard Sauce. We’ll be using approximately 1.5 lbs (680g) of boneless, skinless chicken tenderloins for this recipe. Adjust quantities as needed based on your serving size.

Begin by gently rinsing the chicken tenders under cold running water. Pat them thoroughly dry with paper towels. Excess moisture will hinder proper breading and browning. This step is crucial for achieving a crispy exterior.

Next, trim any visible fat or sinew from the chicken tenders. This will improve the overall texture and prevent tough spots. You can use a sharp knife or kitchen shears for this. Aim for uniformly sized pieces for even cooking. If some tenders are significantly larger than others, consider cutting them in half lengthwise to ensure consistent cooking time.

Now, let’s prepare the breading. For a classic breadcrumb coating, you’ll need three shallow dishes. In the first, whisk together 1/2 cup (60g) all-purpose flour with 1 teaspoon of salt and 1/2 teaspoon of black pepper. In the second, lightly whisk 2 large eggs with 1 tablespoon of milk or water. This creates a binding agent for the breading. The third dish should contain 1 1/2 cups (180g) panko bread crumbs. Panko breadcrumbs create a lighter, crispier crust than regular breadcrumbs.

Dredge each chicken tender in the flour mixture, ensuring it’s fully coated. Then, dip it into the egg wash, allowing any excess to drip off. Finally, coat the tender thoroughly in the panko breadcrumbs, gently pressing to adhere. Avoid overcrowding the breading dishes to prevent clumping and ensure even coating.

Once all the chicken tenders are breaded, place them on a wire rack set over a baking sheet. This allows for better air circulation and prevents soggy bottoms. Refrigerate the breaded tenders for at least 15-30 minutes before baking. This allows the breading to set and helps prevent it from falling off during baking.

Optional: For added flavor, you can add herbs and spices to the flour mixture or the panko breadcrumbs. Some popular additions include garlic powder, onion powder, paprika, or Italian seasoning.

Honey Mustard Sauce Preparation

This recipe yields a perfectly balanced honey mustard sauce, complementing the savory baked chicken tenders beautifully. The key is to find the right balance of sweetness, tang, and spice. We’ll achieve this using readily available ingredients and a simple preparation method.

Ingredients:

• 1/4 cup Dijon mustard (Use a good quality Dijon for the best flavor. Stone-ground is recommended.)
• 1/4 cup honey (Choose a honey with a mild flavor to avoid overpowering the other ingredients. Clover or wildflower honey works well.)
• 2 tablespoons apple cider vinegar (This adds a pleasant tanginess; white wine vinegar can be substituted.)
• 1 tablespoon olive oil (Adds richness and helps emulsify the sauce.)
• 1 teaspoon yellow mustard (Adds a slightly different mustard note. Optional, but recommended.)
• 1/2 teaspoon garlic powder (Enhances the savory notes. Fresh minced garlic can be used instead, about 1 small clove.)
• 1/4 teaspoon black pepper (Freshly ground black pepper is always preferred.)
• Pinch of salt (Start with a pinch and adjust to taste.)

Instructions:

In a small bowl, whisk together the Dijon mustard, honey, apple cider vinegar, olive oil, yellow mustard (if using), garlic powder, black pepper, and salt. Whisk vigorously for at least 1 minute to ensure the sauce is fully emulsified and smooth. This helps create a creamy texture and prevents separation.

Taste and adjust seasoning as needed. You may want to add more honey for extra sweetness, more vinegar for increased tang, or more Dijon mustard for a stronger mustard flavor. Remember to taste frequently throughout the process.

Once you’ve achieved your desired flavor profile, transfer the honey mustard sauce to a small serving bowl or container. Cover and refrigerate for at least 30 minutes before serving. This allows the flavors to meld and deepen. The sauce can be stored in the refrigerator for up to 5 days.

Serving Suggestions: Serve the honey mustard sauce alongside your baked chicken tenders for dipping. It also makes a fantastic marinade for chicken or other proteins, or a delicious addition to sandwiches and wraps.

Enjoy!

Baking Instructions (Oven Temperature, Time, and Placement)

Preheat your oven to 400°F (200°C). This temperature ensures the chicken tenders cook through evenly without drying out. Using a thermometer to check the internal temperature is crucial for food safety. Ensure your oven is properly preheated before placing the chicken in; this is key to achieving a consistent bake.

Arrange the breaded chicken tenders in a single layer on a baking sheet. Do not overcrowd the pan. Overcrowding will lead to uneven cooking and steaming instead of baking, resulting in soggy tenders. If necessary, use two baking sheets to ensure adequate space between each tender. Leave about ½ inch between each piece for optimal air circulation.

For even cooking, it’s recommended to use a baking sheet with sides. This helps prevent any stray crumbs or oil from dripping onto the oven floor. A non-stick baking sheet is also beneficial for easy cleanup. Lightly grease your baking sheet with cooking spray or a small amount of oil to prevent sticking. Avoid using too much oil, as this can lead to overly greasy tenders.

Bake the chicken tenders for 20-25 minutes, or until the internal temperature reaches 165°F (74°C) when checked with a food thermometer inserted into the thickest part of a tender. Cooking time may vary depending on the thickness of your tenders and your oven. Always use a food thermometer to ensure they are cooked thoroughly. Thicker tenders may require an additional 5 minutes of baking time.

For optimal browning, you can place the baking sheet on the middle rack of your oven. This ensures even heat distribution from the top and bottom elements. Avoid placing the baking sheet too close to the top or bottom heating element, as this can lead to burning or uneven cooking. During the last 5 minutes of baking, you can broil the tenders (on low broil) for a crispier exterior, but keep a close eye on them to prevent burning.

Once cooked, remove the baking sheet from the oven and let the chicken tenders rest for a few minutes before serving with your delicious honey mustard sauce. Allowing the chicken to rest helps retain its juices and ensures a more tender and flavorful final product. Enjoy!

Checking for Doneness

Ensuring your baked chicken tenders are cooked through is crucial for food safety and optimal texture. Undercooked chicken can harbor harmful bacteria, while overcooked chicken becomes dry and tough. Therefore, accurately checking for doneness is paramount.

The most reliable method is using a food thermometer. Insert the thermometer into the thickest part of a chicken tender, avoiding the bone if using bone-in tenders. The internal temperature should reach a minimum of 165°F (74°C). This ensures that the chicken is cooked thoroughly and safe to eat. Don’t rely solely on visual cues, as color alone isn’t a definitive indicator of doneness.

While a thermometer provides the most accurate reading, you can also use visual and tactile cues as supplementary checks. The chicken should be opaque throughout, not pinkish or translucent. The juices should run clear, not pink or bloody. Avoid cutting into the chicken to check for doneness as this will release moisture and lead to drier tenders.

If you’re baking a large batch (e.g., 1.5 lbs of chicken tenders), consider using multiple thermometers or checking multiple tenders to ensure consistent cooking. Chicken tenders can vary slightly in thickness, leading to uneven cooking times. Thicker tenders will naturally take longer to cook than thinner ones. If you notice some tenders are cooking faster than others, you might consider rotating the baking tray halfway through the cooking process to ensure even heat distribution.

Remember that baking times can vary depending on your oven, the size and thickness of the tenders, and the temperature setting. The recipe should provide an estimated cooking time, but always use the food thermometer as the final arbiter of doneness. If the internal temperature hasn’t reached 165°F (74°C), continue baking in 5-minute increments, checking the temperature each time, until it reaches the safe temperature. Overcooking by a few minutes is less problematic than undercooking.

Finally, once the chicken reaches the safe internal temperature, remove it from the oven and let it rest for 5-10 minutes before serving. This allows the juices to redistribute, resulting in more tender and flavorful chicken. Enjoy your perfectly cooked and safe baked chicken tenders!

Recommendations for Baked Chicken Tenders with Honey Mustard Sauce

For optimal enjoyment, serve these baked chicken tenders immediately after baking while they are still crispy and juicy. We recommend serving them with a variety of sides to complement the sweet and savory honey mustard sauce. Consider offering classic pairings like crisp, cold coleslaw, creamy mashed potatoes, or a vibrant green salad with a light vinaigrette. For a more substantial meal, serve them alongside fluffy rice pilaf or roasted vegetables such as broccoli, carrots, and asparagus. The combination of textures and flavors will create a truly satisfying and balanced dining experience.

Storage is key to maintaining the quality of your chicken tenders. Allow the chicken to cool completely before storing. Place leftover chicken tenders in an airtight container and refrigerate for up to 3 days. To reheat, you can use the microwave, oven, or air fryer. For the crispiest results, we recommend reheating in the oven or air fryer at a moderate temperature until heated through. Avoid over-reheating, as this can dry out the chicken.

Nutritional Information (per serving, approximate values may vary based on ingredients and portion size): Calories: Approximately 250-300; Protein: 25-30g; Fat: 10-15g; Carbohydrates: 15-20g. Please note that these are estimates and may vary depending on the specific ingredients used and the serving size. For precise nutritional information, we recommend using a nutrition calculator with your specific recipe details.

To enhance the overall dining experience, consider these additional suggestions: Garnish the chicken tenders with fresh herbs like parsley or chives before serving. A sprinkle of sesame seeds adds a pleasant textural element. You can also experiment with different dipping sauces, such as ranch dressing or BBQ sauce, to cater to individual preferences. For a truly elevated presentation, arrange the chicken tenders artfully on a platter with your chosen sides. Remember to adjust seasoning to your taste preference – a dash of paprika or garlic powder can add extra depth of flavor.

Enjoy your delicious and healthy Baked Chicken Tenders with Honey Mustard Sauce!