Chicken Tenders with Spicy Rice and Red Peppers

Crispy, golden-brown chicken tenders paired with a zesty bed of spicy rice and vibrant sautéed red peppers make this dish a true weeknight winner. With a perfect balance of bold flavors and textures, this recipe features oven-baked chicken tenders coated in a seasoned breadcrumb crust, ensuring a healthier yet satisfying crunch. The rice, infused with garlic, onion, crushed chili flakes, and aromatic chicken stock, adds a fiery kick, while the red bell peppers bring a sweet and smoky contrast. Ready in just 50 minutes and packed with protein and flavor, "Chicken Tenders with Spicy Rice and Red Peppers" is an easy, family-friendly dinner that impresses with every bite. Serve with a sprinkle of fresh parsley for a pop of color and freshness. Perfect for fans of crispy chicken and bold, spicy combinations!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 g Chicken tenders
• 100 g All-purpose flour
• 2 large Eggs
• 150 g Breadcrumbs
• 2 tsp Paprika
• 1 tsp Garlic powder
• 1.5 tsp Salt
• 1 tsp Black pepper
• 4 tbsp Vegetable oil
• 1 cup Rice
• 2 cups Chicken stock
• 2 medium Red bell peppers
• 1 medium Onion
• 2 cloves Garlic cloves
• 1 tsp Crushed red chili flakes
• 2 tbsp Olive oil
• 2 tbsp Fresh parsley

Directions

Step 1

Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.

Step 2

Set up a breading station with three bowls: one with flour, paprika, garlic powder, 1 tsp salt, and 0.5 tsp black pepper; the second with beaten eggs; and the third with breadcrumbs.

Step 3

Dip each chicken tender into the flour mixture, then into the eggs, and finally coat thoroughly in breadcrumbs. Place them on the prepared baking sheet.

Step 4

Drizzle the chicken tenders with vegetable oil and bake for 15-20 minutes, or until golden brown and cooked through, flipping halfway.

Step 5

While the chicken bakes, rinse the rice under cold water until the water runs clear. In a medium pot, heat olive oil over medium heat.

Step 6

Add minced garlic and diced onion to the pot. Sauté for 2-3 minutes until fragrant and translucent.

Step 7

Add the rice, crushed red chili flakes, and 0.5 tsp salt to the pot. Stir to coat the rice in the oil and spices.

Step 8

Pour in the chicken stock, bring to a boil, then reduce heat to low. Cover and cook for 15-18 minutes, or until the rice is tender and liquid is absorbed.

Step 9

While the rice cooks, slice the red bell peppers into thin strips. In a large skillet, heat 1 tbsp of olive oil over medium-high heat.

Step 10

Sauté the red peppers with a pinch of salt for 5-7 minutes, stirring occasionally, until slightly softened and slightly charred.

Step 11

Fluff the cooked rice with a fork and mix in fresh chopped parsley.

Step 12

To serve, place a portion of spicy rice on each plate, top with sautéed red peppers, and arrange baked chicken tenders on the side. Enjoy!

Nutrition Facts

Serving size	(2223.1g)

Amount per serving	% Daily Value*
Calories	3842.7

Total Fat 195.6g	0%
Saturated Fat 34.8g	0%
Polyunsaturated Fat 36.4g
Cholesterol 664.6mg	0%
Sodium 9754.6mg	0%
Total Carbohydrate 352.1g	0%
Dietary Fiber 22.5g	0%
Total Sugars 32.0g
Protein 181.6g	0%

Vitamin D 82IU	0%
Calcium 372.6mg	0%
Iron 26.0mg	0%
Potassium 2558.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.2%

Protein: 18.6%

Carbs: 36.2%