Everything Bagel Chicken Tender with Maple Mustard Dipping Sauce

March 29, 2020

Crispy chicken tender seasoned with everything bagel seasoning served with a sweet, tangy and slightly spice dipping sauce.

1 1/4 pounds boneless skinless chicken breasts, cut into strips
1/2 cup panko
2 tablespoons everything bagel seasoning
black pepper, to taste
1 egg
1 tablespoon water
1/4 cup dijon mustard
2 tablespoons maple syrup
1/2 teaspoon sriracha
fresh ground black pepper, to taste

Preheat the oven to 400º F. Line a baking sheet with aluminum foil and spray with cooking spray.

In a shallow bowl stir together the panko, everything bagel seasoning and black pepper.

In...
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Nutritions

Calories
414

Sodium
533mg
22% DV

Fat
13g
21% DV

Protein
34g
68% DV

Carbs
33g
11% DV

Fiber
2g
11% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 4g 22%

Polysaturated Fat 3g 21%

Monosaturated Fat 6g 38%

Cholesterol 116mg 39%

Sodium 533mg 22%

Potassium 346mg 9%

Protein 34g 68%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 11%

Sugar 6g 12%

Vitamin A 154IU 3%

Vitamin B6 1mg 61%

Vitamin C 2mg 3%

Calcium 30mg 3%

Iron 1mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
496

Sodium
284mg
11% DV

Fat
28g
43% DV

Protein
6g
12% DV

Carbs
49g
16% DV

Fiber
2g
8% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 20g 103%

Polysaturated Fat 1g 11%

Monosaturated Fat 5g 36%

Cholesterol 33mg 11%

Sodium 284mg 11%

Potassium 216mg 6%

Protein 6g 12%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 8%

Sugar 29g 59%

Vitamin A 443IU 8%

Vitamin B6 0.4mg 20%

Vitamin C 5mg 8%

Calcium 65mg 6%

Iron 1mg 10%

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Nutritions

Calories
122

Sodium
7mg
0% DV

Fat
5g
8% DV

Protein
2g
4% DV

Carbs
34g
11% DV

Fiber
3g
12% DV

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Fat

Saturated Fat 1g 9%

Polysaturated Fat 1g 11%

Monosaturated Fat 1g 11%

Cholesterol 2mg 0%

Sodium 7mg 0%

Potassium 146mg 4%

Protein 2g 4%

% DAILY VALUE^*

Total Carbohydrate

Fiber 3g 12%

Sugar 29g 58%

Vitamin A 378IU 7%

Vitamin B6 1mg 73%

Vitamin C 24mg 40%

Calcium 43mg 4%

Iron 2mg 14%

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Nutritions

Calories
163

Sodium
240mg
10% DV

Fat
13g
20% DV

Protein
4g
8% DV

Carbs
3g
1% DV

Fiber
1g
5% DV

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Fat

Saturated Fat 4g 22%

Polysaturated Fat 1g 10%

Monosaturated Fat 7g 45%

Cholesterol 19mg 6%

Sodium 240mg 10%

Potassium 151mg 4%

Protein 4g 8%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 5%

Sugar 1g 2%

Vitamin A 181IU 3%

Vitamin B6 0.18mg 9%

Vitamin C 19mg 32%

Calcium 26mg 2%

Iron 0.52mg 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
386

Sodium
334mg
13% DV

Fat
15g
24% DV

Protein
13g
27% DV

Carbs
47g
16% DV

Fiber
2g
9% DV

PER SERVING ^*

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Fat

Saturated Fat 2g 14%

Polysaturated Fat 2g 13%

Monosaturated Fat 10g 66%

Cholesterol 4mg 1%

Sodium 334mg 13%

Potassium 304mg 8%

Protein 13g 27%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 3g 7%

Vitamin A 313IU 6%

Vitamin B6 0.51mg 25%

Vitamin C 6mg 11%

Calcium 82mg 8%

Iron 3mg 17%

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