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Oven Roasted Chicken Tenders
with cauliflower mash / baked tomatoes

Active: 50 Total: 50

These chicken tenders are seasoned with similar flavors that you'd find in traditional fried chicken, but they are baked instead of fried. To lighten this paleo-friendly classic meal, serve it with a creamy cauliflower mash. This dish was last featured in 2019.

Tags
Proteins
Cuisines

Ingredients

Metric
Servings:
4
Chicken Spice Mix:
  • Salt - 1/2 tsp
  • Garlic powder - 1/2 tsp (not garlic salt)
  • Paprika, smoked - 1/2 tsp
  • Oregano, dried - 1/2 tsp
  • Black pepper - 1/4 tsp
Oven Roasted Chicken Tenders with Cauliflower Mash:
  • Chicken breast tenders, boneless and skinless - 1 lb (sub boneless, skinless chicken breast, sliced)
  • Chicken spice mix (ingredients listed separately) - 2 1/4 tsp
  • Foil - for lining pan
  • Butter - 3 Tbsp
Baked Herb Tomatoes:
  • Tomatoes, medium - 2, halved
  • Italian seasoning - 1 tsp
Boiled Cauliflower (for 2 nights):
  • Cauliflower florets, fresh or frozen - 3 lbs, chopped into florets
  • Stock, any type - 1/4 cup
  • Butter - 2 Tbsp

Nutrition Facts

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Prep

  1. Make chicken spice mix - Combine salt, garlic powder, paprika, oregano, and black pepper. (Can be done up to 5 days ahead)

  2. Cauliflower - (This makes enough for 2 nights.) Chop cauliflower into florets. (Can be done up to 5 days ahead)

  3. Tomatoes - To slice tomatoes, set them stem-side up on a cutting board. With your knife parallel to the counter, slice tomatoes in half.

  4. Season chicken - Toss chicken in spice mix and tenderize with a fork.

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Make

  1. Heat oven to 400F / 204C.

  2. While oven heats, place a large stockpot with water over high heat. Season the water with some salt. Bring to a boil and then add cauliflower. Simmer cauliflower until tender, 5 to 7 minutes for fresh cauliflower and 3 to 4 minutes for frozen cauliflower.

  3. Meanwhile, line a sheet pan with foil. Place butter (portion for chicken) on top of foil and transfer to heated oven. Leave sheet pan in the oven until the butter is melted, ~3 minutes.

  4. Carefully remove pan from oven and swirl butter around.

  5. Add chicken to sheet pan with butter.

  6. Bake until chicken is golden brown on the bottom, 10 to 12 minutes. Flip chicken and continue baking until chicken is cooked through, ~5 minutes more.

  7. Once chicken is baking, place tomatoes in a small baking dish, cut-side up. Top with some salt, some black pepper, and Italian seasoning. Transfer to oven and bake for 10 minutes.

  8. Return to cauliflower. Set half the cauliflower aside for Wednesday night. To remaining cauliflower, add stock and butter (portion for mash). Mash with a fork (or use an immersion blender to get it really smooth and creamy.) Add some additional stock if needed. Season with some salt.

  9. Serve chicken over cauliflower mash. Enjoy roasted tomatoes on the side.

Nutrition Facts

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Reviews

Ratings

Original (53)
Gluten-free (2)
Paleo (3)
Vegetarian (7)

Most Helpful

I think we would have preferred this without the butter (or a lot less) or maybe a little spray of oil on the pan instead. The breading soaked up so much butter it never crisped. The potato-cauli mash was tasty with greek yogurt. We skipped the tomatoes.

By: Nicole
Posted: Nov 02, 2021
Diet: Original
1 Helpful

31 reviews

It was quite a bit of work, but so worth it, picky 7 yo loved it (though I roasted a sweet potato for her because she refuses tomatoes). Just finished leftovers as cooked double tofu and sauces. Honey mustard with just yogurt was delicious.

By: Shawn
Posted: Jan 04, 2022
Diet: Vegetarian
0 Helpful

I liked this for a chicken tender recipe, but wouldn't go out of my way to make it otherwise. Might try in the air fryer next time since it didn't crisp as much as it could have. Cauliflower/potato mash was fine, but I should have taken the time to puree with immersion blender. Didn't make the tomatoes since I was short on time!

By: Elissa
Posted: Nov 16, 2021
Diet: Gluten-free
0 Helpful

I couldn't get the timing to come together on this for whatever reason. I also feel like there's never enough panko, and putting all the chicken into the bag and shaking it only gets me a haphazard coating on the chicken. I had to do each piece individually (and double the breading) to get it all to work. It also ended up needing 2 sheet pans. I didn't do the butter on the 2nd one and let me tell you, it's so much better with the butter. Also forgot to add the cauliflower so ended up with too-soft potatoes. Would be nice if the size of the dice would be in the instructions as I probably diced it small, so my potatoes cooked faster. Tomatoes were still pretty solid after 10 minutes and we were already eating, so I pulled them out.

By: Angela
Posted: Nov 10, 2021
Diet: Original
0 Helpful

Great chicken recipe. I didn't have time for the butter bit, but the tenders were perfectly crispy without anyway. I enjoyed the tomatoes, as well!

By: Bethany
Posted: Nov 10, 2021
Diet: Original
0 Helpful

The good: The marinade and seasoning on the tenders were fantastic and very flavorful. Crisped up well. The potato cauliflower mix was great, I did throw in a bit if garlic though The bad: Everything with the tomato was a mess. Threw them out. Overall the chicken and potatoes are fantastic but skip the tomatoes

By: Jason
Posted: Nov 10, 2021
Diet: Original
0 Helpful

Tasty - but took a long time and tofu never got crispy. Maybe the airfryer would have been better? Mash was good, tomatoes were great, tofu was just meh.

By: Jennifer
Posted: Nov 10, 2021
Diet: Vegetarian
0 Helpful