Healthy dinners don't have to be boring, just check out this Baked Chicken Tenders with Za'atar and Vegetables! Baked chicken tenders make for a quick and easy dinner!
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Oven Baked Chicken Tenders
I'm back again with an almost sheet pan dinner. Oh, it's a sheet pan dinner, but the couscous is cooked in a pot. So I guess it's a sheet pan dinner plus one easy pot. Doesn't quite roll off the tongue the same way, does it. But couscous is so easy, it shouldn't really count.
What I love about this recipe is that it uses chicken tenders. Chicken tenders, which are usually coated in breading and fried. This time they are baked, keeping them low calorie and healthy. Since they are just the tenders, they roast in only 15 minutes!
What is Za'atar
The full title of this recipe is Za'atar Chicken Tenders with Vegetables. If you don't have za'atar, have never heard of za'atar and don't plan on every buying za'atar, that's fine.
Za'atar is a middle Eastern spice blend that typically contains thyme, oregano, marjoram, sesame seeds and sumac. This version uses hyssop instead of thyme and this version has no hyssop.
If you don't have any za'atar you can use any spice blend that you like. You can even just use salt and pepper.
Za'atar Chicken Tenders with Vegetables
I found this recipe at Eating Well and I love how easy it is to make and to modify. The chicken, green beans, olives, onions and oranges roast together in just about 15 minutes! While they are roasting, make a quick pot of couscous. I love that you use some of the orange zest and juice for the couscous!
Looking for more easy chicken dinners:
This Spicy Chicken, Corn and Couscous Salad is another great chicken and couscous pairing!
This Maple Roasted Chicken with Sweet Potatoes is so easy so comforting!
Chicken and sweet potatoes get a tangy kick from olive tapenade in this Chicken, Sweet Potatoes and Olive Tapenade.
Za’atar Chicken Tenders with Vegetables
Ingredients
- 1 navel orange medium
- 1 pound green beans trimmed
- 1 red onion sliced
- 1/2 cup Kalamata Olives
- 2 tablespoons extra virgin olive oil
- 2 tablespoons dry white wine
- 1/4 teaspoon salt
- 1/2 teaspoon black pepper divided
- 1 pound chicken tenders
- 1 tablespoon za'atar
- 1 cup low-sodium chicken broth
- 2/3 cup whole-wheat couscous
Instructions
- Preheat oven to 450. Spray a baking sheet with cooking spray.
- Grate 2 teaspoons of zest from the orange. Slice off 1/2 inch from each end of the orange and squeeze the juice into a medium pan. Add the zest to the pan and set aside.
- Cut the orange in half and then into 1/4 inch slices. In a large bowl, toss together the green beans, onion, olives, oil, wine, orange slices, salt and 1/4 teaspoon of pepper. Spread it in an even layer on the baking sheet. Place the chicken in the bowl and toss with za'atar. Place on top of the green bean mixture.
- Roast about 15 minutes or until chicken is no longer pink in the middle.
- While it's roasting add the broth and 1/4 teaspoon of black pepper to the orange juice in the pan. Bring to a boil. Stir in the couscous. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
- To serve, divided the couscous among four plates and top with the green bean mixture and chicken tenders.
I'm hungry now. . . .
This would be a delicious meal that I would love! Hope you have a great weekend and thanks so much for sharing your post with us at Full Plate Thursday!
Miz Helen
Thank you!
That looks good. Thank you for the kind words you left for me on the loss of Phoebe. XO
Light fresh meals like these are perfect for our hot summer evenings.
I like the Mediterranean Diet as well, Pam. Your Z'atar Chicken Tenders with Vegetables looks delicious - and so flavourful too. Thank you for sharing with us at Hearth and Soul.
What a delicious plate of goodness! Thanks so much for sharing with us at Full Plate Thursday. Have a great weekend and come back soon!
Miz Helen
That looks delicious!