Elements of Food

Healthy, Crunchy Dijon Chicken Tenders

Hi! I’m back, I promise I haven’t left forever. I haven’t exactly been eating or cooking anything the past few months that is new or exciting…being pregnant doesn’t exactly make you want to try out anything adventurous, especially in those first couple months! Unless you really want that recipe for Annie’s Macaroni and Cheese 🙂 My wonderful husband has been cooking me whatever I feel for, or picking up whatever take out I can stomach at the time, which is usually pasta (or cereal) in various forms. Poor guy, his once gourmet wife has been slacking off! But let’s be honest, now that there’s a baby on the way, my recipe repertoire is going to be changing anyway. It’s going to be quick and easy, 10 (maybe 5) ingredients or less since this girl is ready for bed by 8, the recipes that require 2 hours of my time after work may be put on hold for awhile. It seems like you go through phases in life. College is quick and easy, not always healthy food, early adulthood is fancier food, dinner parties, look mom I can cook! And now, with work being so busy, a baby on the way and no time for fancy foods, it’s goodbye Giada hello 30 Minute Meals!  Don’t worry though, I’m not resorting back to college microwave pasta. Having limited time doesn’t mean you can’t eat delicious, healthy things! One night I was craving mustard and chicken, and put them both together to create these delicious, crunchy Dijon chicken tenders using Panko bread crumbs. Ever since discovering Panko, I haven’t used regular bread crumbs ever again. These were so delicious, a great twist on traditional Chicken Dijon.


  • 4 chicken breasts, cut into strips or chunks, your choice
  • Dijon Mustard
  • 2 cups of Panko Bread Crumbs
  • 2 Tablespoons of Olive Oil
  • Salt & Pepper


  1. Preheat your oven to 450 degrees
  2. Take your boneless chicken breasts, and cut them into strips lengthwise, or into small nugget like chunks
  3. Place your bread crumbs into a large bowl and mix in a teaspoon of salt and a teaspoon of pepper, and 2 tablespoons of Olive Oil.
  4. Spoon a few tablespoons of Dijon mustard into a small bowl. Using a pastry or marinating brush, brush on a thick coating of Dijon mustard (more or less, depending on your liking…we like mustard in our family!)
  5. Press the chicken pieces into the bread crumbs, coating each side until fully breaded.
  6. Place your finished chicken pieces onto a metal cookie sheet and bake in the oven for 20-25 minutes depending on your oven (and the size of your chicken pieces)
  7. Turn over half way through cooking to make sure each side is crispy.
  8. Serve with a side of honey mustard sauce or BBQ sauce for dipping. We also had a spinach and romaine salad and apple sauce as our sides. Super easy and healthy, because they are baked, not fried.

chicken tenders panko bread crumbs dijon

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Poulet a la Moutarde (Chicken with Mustard Sauce)

My husband LOVES mustard. But not just any mustard, Dijon mustard from France, and only from France. I have tried to buy every Dijon mustard on the shelf and there isn’t one that is spicy enough for him. We were in Paris a few months back having dinner with some friends of ours who live there. They happen to have a jar of mustard that Brendan loved…so what did they do? They packed it up and sent it home with us. Crazy thing is, this mustard was just your basic mustard from the grocery store, but it was 100 times better than anything we had here. So now that we’re home and have this huge jar of spicy mustard, I had to find things to make with it! I stumbled across this super simple, absolutely fabulous recipe from none other than Martha Stewart of course, for a chicken with mustard cream sauce. It’s so good…so easy, and is helping us make our way through the jar! I usually double this recipe to make extra sauce because one can NEVER have too much sauce. You can also play with the amount of mustard you use. My husband requested more than double the amount 🙂 Did I mention this only uses ONE pan? Perfection. Oh one more thing…I obviously found this on Pinterest.


  • 4 boneless skinless chicken breast halves
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • 1/4 cup chicken broth or white wine
  • 1/2 cup heavy cream (Please don’t substitute half and half or milk…you will regret it)
  • 2-3 tablespoons Dijon mustard
  • 2 teaspoons dried tarragon or oregano. I used oregano because I love it, but you can use either.


  1. In a large skillet, add olive oil and preheat over medium-high heat.
  2. Season chicken breasts with salt and pepper.
  3. Add chicken to skillet and saute until cooked through, about 10-12 minutes, turning once.  Transfer to a plate and cover with foil to keep warm.
  4. Add chicken broth into hot skillet.
  5. Whisk in the cream, mustard and tarragon or oregano.
  6. Cook and stir for about 2-3 minutes until sauce is thickened.
  7. I added the chicken to the skillet and continued to cook for another 2 minutes just to submerge that chicken in the sauce.

Recipe courtesy of Martha Stewart, Everyday Food