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Baked Cornmeal Chicken with Greens

Baked Cornmeal Chicken and Greens

This recipe is 8 Freestyle points per serving, 2 pieces of chicken tenders and 1 cup of greens.
5 from 1 vote
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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 562kcal
Author: Dash of Herbs


Cornmeal Chicken:

  • 1 pound chicken tenders
  • 1 cup panko breadcrumbs
  • 1/2 cup cornmeal
  • 1 large egg
  • 1 Tablespoon minced garlic
  • 1 Tablespoon Dijon mustard
  • 1 teaspoon paprika
  • 1 Tablespoon lemon zest
  • 1 teaspoon garlic salt
  • 1 teaspoon dried parsley
  • 1 teaspoon Italian seasoning
  • 1/4 cup Parmesan cheese grated


  • 1 bag baby spinach
  • 1 Tablespoon Dijon mustard
  • 1 large lemon juiced
  • 1/8 cup olive oil


Chicken Tenders:

  • Heat the oven to 350 degrees.
  • Season the chicken tenders with salt and pepper.  In a shallow bowl, mix together the panko and cornmeal and all the spices.  In another shallow bowl, whisk together the egg, mustard, minced garlic, and lemon zest.
  • Dip each of the tenders into the egg mixture, and immediately dip them into the cornmeal mixture and coat completely.  Place each tender on a cookie sheet.  Repeat with the remaining tenders.
  • Place the tenders in the oven and cook about 18-20 minutes or until the chicken is cooked through.


  • In a small bowl, whisk the Dijon mustard, lemon juice, olive oil and salt and pepper together.  Heat a non-stick skillet over medium heat.  Add the baby spinach and drizzle the dressing over the greens.  Cook until the spinach begins to wilt (about 10 minutes).  Serve immediately with 2 tenders.


While all of the breading is counted in the SmartPoints calculation, you probably won't be using all of it that is called for in this recipe.
Nutrition Facts
Baked Cornmeal Chicken and Greens
Amount Per Serving
Calories 562 Calories from Fat 262
% Daily Value*
Fat 29.1g45%
Saturated Fat 6.3g39%
Cholesterol 97.8mg33%
Carbohydrates 50.2g17%
Fiber 5.5g23%
Sugar 2.3g3%
Protein 26.6g53%
* Percent Daily Values are based on a 2000 calorie diet.
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