Salad with Maple Mustard Chicken Tenders

Can I let you in on a little secret?

Ok…it’s a really big secret. Here it is:

I am a future Wallyball Olympic athlete. That’s right, anorexia and you heard it first!

Ha. Just kidding. There are several things that make that ^ statement ridiculous. First of all, there is not an Olympic Wallyball team. And second, I tend to throw my arms over my head whenever there are object flying around. They don’t even have to be flying at me…I have been known to flinch and protect myself from balls that were a good 20 feet away.

So what is Wallyball? It’s Vollyball with walls! You play in a raquetball room with a Wallyball (very similar to a volleyball) and hit off walls. I played quite a bit of Wallyball this past weekend at a church retreat with my youth group and had much more fun than I thought I would! I did have my moments where I threw my arms over my head to protect myself, but managed to hit the ball a lot (sometimes over the net ;) .

So anyway, before I left for the retreat I made this maple mustard chicken and served it in a salad along with some rolls. Everyone in my family (well besides the 5 year old but she doesn’t like real food ;) really enjoyed it! The chicken is very easy to make, it just takes a little planning because it has to soak in a buttermilk mixture for several hours. It paired very well with the salad and made for a great, easy, light dinner. Well, light if you don’t count the 4 rolls I ate ;)

This chicken has a pretty strong dijon mustard flavor and is made slightly sweet by the maple syrup. I loved the crunchy coating :)

Maple Mustard Buttermilk Crusted Chicken Tenders

Makes about 10 tenders.


1 pound boneless, skinless chicken tenders

1 cup buttermilk

1/2 cup pure maple syrup

1/4 cup dijon mustard

2 cups panko breadcrumbs (I couldn’t find them so I used plain breadcrumbs)

1/2 cup regular seasoned bread crumbs

1/4 cup whole wheat flour

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon ground mustard

4 garlic cloves, minced or pressed (I omitted this because my mom is allergic)


  1. In a bowl, mix together buttermilk, maple syrup, mustard and garlic (if using). Add chicken to a baking dish and pour buttermilk mixture over top to coat. Let soak for 4-6 hours, or overnight. I didn’t have time to do this and they only soaked for about 2 hours. It turned out fine.
  2. Preheat oven to 450 degrees F. Line a baking sheet with aluminum foil and place a wire rack on top. Spray the rack with nonstick spray. In a large bowl, combine panko, seasoned bread crumbs, flour, salt, pepper and ground mustard.
  3. When tenders have finished soaking, take them out of the mixture and dip them in the breadcrumb mixture, coating the tenders with the breadcrumbs. Put the chicken on the wire rack and spray them with some olive oil or nonstick spray. Bake for 10 minutes, remove from oven, gently flip and mist with spray, then bake for 10-12 minutes more.
  4. Chop them up and serve them in a salad, or eat them as tenders! Enjoy!

Source: How Sweet Eats

Related Posts Plugin for WordPress, Blogger...
Print Friendly