Mealime recipe · lives on in MealPot
Chicken Tenders with Roasted Vegetables & Spicy Maple Mustard
- 45 min
- 2–6 servings
- 702 kcal / serving
Cru crispy chicken tenders sit alongside sweet potato wedges and broccoli, finished with a tangy maple-Dijon dip. The sheet-pan setup keeps weeknights simple while delivering a balanced, satisfying meal.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- 1 crownbroccoli
- ¾ lbchicken breasts, boneless skinless
- 1egg
- ¼ small bunchItalian (flat-leaf) parsley
- ⅓ lbsweet potato
- eggs
From the pantry: almond meal/flour, black pepper, cayenne pepper, cornstarch, Dijon mustard, extra virgin olive oil, garlic powder, paprika, pure maple syrup, salt
Cookware
baking sheet pan · chef's knife · colander · cutting board · measuring cups · measuring spoons · mixing bowls · oven mitts · tongs · whisk or fork
Directions
- Preheat the oven to 425°F with the rack centered. Line two baking sheets with parchment.
- Wash and dry the broccoli and sweet potatoes.
- Cut the sweet potatoes into ½-inch planks, then into sticks; toss with oil, garlic powder, salt, and pepper. Spread in a single layer on one sheet and bake for 10 minutes.
- Meanwhile, cut broccoli into bite-sized florets and stems into strips; toss with a little oil and the same spices. Set aside.
- Organize the dredging setup: cornstarch in one bowl, eggs whisked in another, and a mix of almond meal, garlic powder, paprika, salt, and cayenne in a third.
- Slice the chicken into 1-inch strips, then dredge first in cornstarch, dip in egg, and coat with the almond meal mixture.
- Place the coated chicken on the second sheet and bake for 10 minutes, turning once.
- Whisk the Dijon, maple syrup, salt, and cayenne in a small bowl to make the dip and set aside.
- After the potatoes have baked 10 minutes, add the broccoli to the pan and bake 15 more minutes, then flip the chicken and bake 8–10 minutes more until cooked through. Plate with parsley sprinkled on top.
Two tips
- Prep the broccoli florets and sweet potato sticks a day ahead and store refrigerated for quicker assembly.
- If you have lemon on hand, squeeze a little over the finished dish for brightness instead of serving with extra maple.
Nutrition per serving
- Calories
- 702 kcal
- Protein
- 53 g
- Carbs
- 55 g
- Fat
- 31 g
- Fiber
- 9 g
- Sodium
- 195 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition are recorded from the original Mealime recipe ↗ (captured 2026-09-12). Photo: MealPot, an AI-rendered illustration of the finished dish. Description and directions written by MealPot.