cherry image
Cheddar Chicken Tenders with Wilted Spinach⏱ 40 min total
Recipes

Cheddar Chicken Tenders with Wilted Spinach

Per 1 serving · 279 g · 8 ingredients

Calories
407
20%
of a 2,000 cal day
  • Protein
    32g
    31% of calories
  • Carbs
    20g
    19% of calories
  • Fat
    22g
    49% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Cheddar Chicken Tenders with Wilted Spinach (279 g) has 407 calories, with 32 g of protein, 20 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (64% DV), Vitamin A (62% DV) and Vitamin C (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 33% and 33% of the daily value.

Per 100 g
146cal
low energy density
Protein per 100 cal
7.9g
Net carbs
16g
carbs minus fiber
Fiber
3.7g
1.5 g sugar

High in

20%+ of the daily value

  • Protein64%
  • Vitamin A62%
  • Vitamin C34%
  • Vitamin E30%
  • Vitamin K435%
  • Thiamine35%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Vitamin B1214%
  • Calcium16%
  • Zinc16%

Watch

20%+ of the daily value

  • Sodium44%
  • Saturated fat33%
  • Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min
  1. 1

    Preheat the oven to 475°F and position the rack in the lower third. Brush a large shallow baking pan with 2 tablespoons of olive oil.

  2. 2

    Pulse the cheese crackers in a food processor until finely ground. Transfer to a wide shallow bowl and mix in 1/2 teaspoon of pepper.

  3. 3

    In a large bowl, toss the chicken tenders with Dijon mustard until well coated. Dredge each tender in the cracker crumbs, ensuring they are evenly coated. Arrange in a single layer on the oiled pan.

  4. 4

    Bake the chicken tenders for about 15 minutes, turning once, until golden brown.

  5. 5

    While the chicken bakes, melt butter in a 5- to 6-quart heavy pot over medium heat. Add the spinach, cover, and cook, turning with tongs, until just wilted, about 2 minutes. Season with salt and the remaining 1/4 teaspoon of pepper. Serve the spinach alongside the chicken tenders.

Vitamins & minerals

Amounts for 1 serving (279 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A561 μg
62%
Vitamin C30 mg
34%
Vitamin D0.1 μg
1%
Vitamin E5 mg
30%
Vitamin K522 μg
435%
Thiamine0.4 mg
35%
Riboflavin (B2)0.5 mg
36%
Niacin13 mg
83%
Vitamin B61 mg
88%
Folate (B9)254 μg
63%
Vitamin B120.3 μg
14%
Pantothenic acid2 mg
37%
Choline122 mg
22%

Minerals

NutrientAmount% Daily Value
Calcium158 mg
16%
Iron5 mg
60%
Potassium1,045 mg
22%
Magnesium133 mg
32%
Phosphorus365 mg
52%
Zinc2 mg
16%
Copper0.3 mg
28%
Manganese1 mg
53%
Selenium37 μg
67%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene0.1 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene6,019 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.3 g—
Galactose0.1 g—
Glucose0.3 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0.1 μg—
Lysine3 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol58 μg—
Serine1 g—
Starch12 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 63 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 407 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 77min
    Walking (3.5 mph)
  • 49min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 57min
    Swimming laps

Common questions

How many calories are in Cheddar Chicken Tenders with Wilted Spinach?

One serving of Cheddar Chicken Tenders with Wilted Spinach (1 serving) has 407 calories, which works out to 146 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Cheddar Chicken Tenders with Wilted Spinach high in protein?

Yes. It has 32 g of protein per serving, and 31% of its calories come from protein (7.9 g of protein per 100 calories).

Is Cheddar Chicken Tenders with Wilted Spinach keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cheddar Chicken Tenders with Wilted Spinach?

1006 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cheddar Chicken Tenders with Wilted Spinach?

1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all