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Tasty Walnut Crusted Chicken Breast Tenders

Published by Cheryl Mussatto, MS, RD, LD on Dec 28, 2020

Who would guess that chicken and walnuts is quite the nutrition-powered combo. Poultry provides high-quality protein as well as iron, zinc, and vitamin B12 essential for brain health. Walnuts are packed with omega-3 fatty acids, giving both a brain and heart boost. The walnut- based coating adds richness to this light breading keeping the chicken moist and delicious.

This is only one of the 17 brain-healthy recipes in my book, The Nourished Brain: The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia. Along with these tasty and nutritious recipes, you’ll also find the latest research on what nutrients you need to protect your brain from diseases like these, complete with stories from those who have experienced them first-hand.

The Nourished Brain also contains easy meal-planning tips that will keep you and your loved ones healthy. This book is an essential guide for anyone who wants to protect the brain from the effects of aging through nutrition and diet. Click here to download a sample or purchase the book on Amazon.

Tasty Walnut Crusted Tenders

Brain-boosting foods – chicken, walnuts, and 100% whole wheat bread

Brain-boosting nutrients – iron, zinc, vitamin B12, omega-3 fatty acids, fiber, and protein

INGREDIENTS:

• 2 slices 100% whole-wheat bread, dried • 1⁄2 cup walnuts
• 2 tablespoons Parmesan cheese
• 2 eggs

• About 1 pound chicken breast tenders • 1 teaspoon salt
• 1⁄2 teaspoon black pepper

PROCESS:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a food processor or blender, combine bread, walnuts, Parmesan cheese, salt and pepper. Process until fine breadcrumbs form. Transfer to a shallow bowl.
  3. Beat eggs in a separate shallow bowl until mixed
  4. Dip each chicken tender into egg mixture, let excess drip off, and then dip into crumb mixture, covering tenders completely.
  5. Place tenders side-by-side in a baking dish sprayed with cooking oil. Place in oven and bake for approximately 45 minutes.

Nutrition: 375 calories, 23 g total fat, 5 g saturated fat, 28 g protein, 14 g carbohydrate, 2.5 g fiber.

Servings 4; Serving size – 3 ounces


Want the latest on food science?

Click here to download a sample chapter of Cheryl’s book, The Nourished Brain, and get a free printable meal-planning guide so you can start eating your way to a healthier brain today.

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

1 Comment

  1. […] Walnut Crusted Chicken Tenders – Who would guess that chicken and walnuts is quite the nutrition-powered combo? Poultry provides high-quality protein as well as iron, zinc, and vitamin B12 essential for brain health. Walnuts are packed with omega-3 fatty acids, giving both a brain and heart boost. The walnut- based coating adds richness to this light breading keeping the chicken moist and delicious. […]

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