Feel-Good Chicken Tenders, Veggie Fries, and Slaw Recipe

• Chicken tenders with an oat- and flaxseed-breading. This version is rich in tryptophan, zinc, selenium, and omega-3 fatty acids. Tryptophan, an amino acid, is used by our bodies to produce serotonin, a hormone that plays a role in regulating mood.
• Veggie fries made with zucchini, sweet potato, and carrots. These veggies offer fiber and more zinc and selenium, which may also benefit mood.
• Honey mustard dipping sauce to add zing to the chicken tenders.
• Avocado cilantro dipping sauce for the fries. Made with Greek yogurt, this sauce is tasty and boasts a dose of healthy omega-3s and vitamin E.
• An upgraded coleslaw that adds a bit more tryptophan and vitamin E, plus grapes for a touch of sweetness and extra antioxidants.

This is a meal that’s not only packed with flavor, but is also simple to make, sparing you time and energy. It may take a few more steps than delivery would, but it incorporates fruits, vegetables, whole grains, and protein to better support your mental and physical well‑being.

Prep time: 20 minutes

Cook time: 35 minutes

Start to finish: 55 minutes

Serves 4

Ingredients

For the chicken tenders:

• 1 pound boneless, skinless chicken breast, sliced into strips
• ½ cup quick cooking rolled oats
• ¼ cup ground flaxseed
• 2 eggs
• 1 tablespoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ¼ teaspoon ground cumin (optional)
• 1 teaspoon black pepper
• 1 teaspoon salt

For the honey mustard dipping sauce:

• ¼ cup Dijon mustard
• 3 tablespoons honey

For the mixed veggie fries:

• 2 zucchinis, cut into 2-inch fries
• 1 large sweet potato, cut into 2-inch fries
• 3 medium sized carrots, peeled and cut into 2-inch fries
• ¼ cup coconut flour
• 1 tablespoon avocado oil
• 1 egg
• ½ teaspoon paprika
• 1 ½ teaspoons salt
• 1 teaspoon pepper

For the creamy avocado cilantro dipping sauce:

• 1/3 cup unsweetened plain Greek yogurt
• ½ avocado (or 1 tablespoon avocado oil)
• ½ cup fresh cilantro (or ½ bunch)
• 1 garlic clove, minced
• 1 tablespoon lime juice
• 2 teaspoons maple syrup
• Water (optional)

For the coleslaw:

• 1 bag (4 cups) of coleslaw mix or broccoli slaw
• 1 cup red grapes, washed and halved
• ¼ cup sunflower seeds
• ½ cup fresh cilantro (or ½ bunch)
• 2 tablespoons apple cider vinegar
• 2 tablespoons avocado oil
• 1-2 tablespoons maple syrup, to taste
• 1 garlic clove, minced
• ½ teaspoon chili powder (optional)
• ¼ teaspoon salt
• ½ teaspoon pepper

Preheat oven to 400 F and line two large baking sheets with parchment paper or aluminum foil.

To make the veggie fries: Toss the sweet potato and carrot fries with avocado oil, paprika, salt, and pepper and spread across two thirds of the baking sheet.

In a small bowl, whisk an egg. In a separate bowl, add the coconut flour and ½ teaspoon of salt.

Dip each zucchini fry into the egg and let the excess liquid run off. Transfer to a bowl with the coconut flour and coat well, shaking off any excess flour. Place the coated zucchini on the remaining third of the baking sheet next to the sweet potato and carrot fries.

Bake the fries for 20 minutes. Then flip the fries and bake for an additional 12 to 15 minutes.

To make the chicken tenders: Start while the fries are baking. In a bowl, combine the oats, flaxseed, paprika, garlic powder, onion powder, sea salt, and pepper. Then spread over a small plate.

In a bowl, whisk 2 eggs. Dip the chicken tenders in the eggs. Then press both sides of the chicken strips into the dry mixture to coat. Place the coated chicken on the second baking sheet.

Bake the chicken for 12 to 15 minutes with the fries after you’ve flipped the fries.

To make the dipping sauces: Combine the Dijon mustard and honey in a small bowl to make the honey mustard dipping sauce. Mix well and set aside.

To a blender or food processor, add the Greek yogurt, avocado, cilantro, green onion, garlic, lime juice, and maple syrup. Blend until smooth. Optionally, you can add water to thin the dressing to your preferred consistency.

To prepare the coleslaw: Add all ingredients for the coleslaw into a large bowl and toss together.

To serve: Divide the chicken tenders and carrot fries between four plates and serve with dipping sauces and coleslaw as a side.

Notes:

• To save time, you can make the coleslaw and dipping sauces ahead. Or, you can choose one sauce to use for both the fries and chicken tenders.
• Tip: Try not to crowd your fries on the baking sheet in the oven. They should not be piled up. If necessary, use another baking sheet to spread them out.
• Have an air-fryer? Instead of baking the fries, you can use your air-fryer while the chicken tenders are in the oven.

Nutrition per serving: 689 calories; 28 g fat (5 g saturated fat); 179 mg cholesterol; 2,153 mg sodium; 67 g carbohydrate; 14 g fiber; 32 g sugar; 41 g protein.