Chicken tenders with honey mustard, smashed potatoes and roasted carrots

Hey —

The family dinner from our reel. Toasting the panko first is what makes the tenders golden and crispy in the oven, and the potatoes and carrots roast while you bread the chicken. Everyone eats the same plate.

What you need

Tap each item as you get it out.

• Chicken breast, cut into tenders
• Panko breadcrumbs
• Salt
• Garlic powder
• Onion powder
• Flour (gluten-free works)
• Eggs, whisked with a little water
• For the honey mustard: Dijon mustard, honey, and olive-oil mayo
• Baby potatoes
• Carrots
• Olive oil
• Paprika
• Pepper

How it comes together

1. Boil the baby potatoes until tender, smash them flat, brush with olive oil and spices, and bake until crispy.
2. Cut the carrots into fry-size sticks, toss with olive oil and spices, and roast until golden. The potatoes and carrots bake while you prep the chicken.
3. Toast the panko in a dry skillet until golden, then season it with salt, garlic powder, and onion powder.
4. Dip each tender in flour, then the egg, then the toasted panko.
5. Bake the tenders on a parchment-lined pan until cooked through.
6. Whisk the Dijon, honey, and mayo for the honey mustard, and serve everything together.

Swaps and serving ideas

• Gluten-free: use gluten-free flour and gluten-free panko.
• Kids can dip, and the adults can add more spice to their own potatoes and carrots.

The shape

• Protein you can get fast: baked chicken tenders
• Produce: roasted carrot fries
• Carb you already use: crispy smashed baby potatoes, plus the panko crust

Starting vs already tracking

• Curious / restarting: one family dinner, one plate logged. That counts.
• Already tracking: log the honey mustard along with the tenders; it’s easy to forget the dip.

— Eljan Health Co.