The chicken tenders and kale chips in this recipe are coated in a sesame seed mixture and baked - not fried - for a healthy crunch. The batter only requires that you use egg whites, and kale is high in vitamin K, vitamin A, vitamin C, manganese and fiber, and known for its cancer-fighting properties. Click here to purchase your copy of The O2 Diet.
- 1 egg white
- boneless, skinless chicken tenders (2 oz each)
- 1 tbsp sesame seeds
- 1 tbsp shelled roasted sunflower seeds, finely chopped
- 3/4 tsp finely chopped sage
- 1/8 tsp freshly ground black pepper
- 1 tbsp brown spicy mustard
- 1 tsp honey
- 1 1/2 cups packed kale cut into 11 two-inch pieces, stems removed
- 1 tsp minced garlic
- 1 tsp olive oil
- 1/2 tsp sesame seeds
Preheat oven to 400°F. Generously coat baking sheet with canola oil cooking spray. Place egg white in shallow bowl. Combine sesame seeds, sunflower seeds, sage and pepper in another small bowl. Dip tenders in egg white with fork to coat both sides, then in sesame seed mixture, coating both sides. Transfer to one side of baking sheet. Combine kale, garlic, oil and sesame seeds in small bowl, tossing to coat. Season with salt and freshly ground pepper. Transfer to baking sheet and spread on one side. (Kale does not need to be in a single layer.) Bake at 400°F, 15 to 17 minutes, or until chicken is cooked through and kale is crisp and edges are browned. Flip tenders and toss kale halfway through cook time. Combine mustard and honey in small bowl and serve on the side.