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BBQ Chicken Tenders

(8 servings)

1 cup BBQ sauce

2 tbsp Dijon mustard

2 tbsp honey

1 ½ lbs chicken tenders

½ cup all-purpose flour

½ tsp salt

½ tsp pepper

2 large eggs

1 ¾ cup coarse dry whole-wheat bread crumbs

Olive oil or canola oil cooking spray

  1. Combine bbq sauce, mustard, and honey in large bowl.  Set aside ½ cup of the sauce in a small bowl.  Add all the tenders to the large bowl with the remaining sauce; stir to coat.  Marinate in the refrigerator overnight. 
  2. Preheat oven to 450.  Coat a large rimmed baking sheet with cooking spray
  3. Combine flour, salt, and pepper in a shallow dish.  Lightly beat eggs in another shallow dish.  Place breadcrumbs in a third shallow dish.  Coat each tender in flour, dip in egg, and then roll in breadcrumbs.  Place tenders on the prepared baking sheet.  Generously coat both sides of each tender with cooking spray.
  4. Bake for 10 minutes.  Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more.  Serve with the reserved sauce for dipping