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High-Protein Spaghetti with Chick Peas and Roasted Cauliflower

High-Protein Spaghetti with Chick Peas and Roasted Cauliflower

This earthy, nutty recipe will satisfy a crowd.

Serves 4-6


Smoky "Chowda" with Fire-Roasted Corn

You've got to try this delicious and hearty corn and fish chowder!

Serves 4

Pilaf with Spinach and Garlic

Pilaf with Spinach and Garlic

This tasty side goes with a variety of meals.

Serves 6

Baked Chicken Tenders

Baked Chicken Tenders
Rachael Ray

These baked chicken tenders are always a hit for lunch or dinner. You can also make extra or use leftovers to pack for lunch the next day, either on their own or with our Interactive Lunch.

Serves 4


  • 1 1/2 pounds chicken tenders (you can also substitute chicken breasts that have been cut into strips)
  • Salt and freshly ground black pepper
  • 1 1/2 cups flour
  • 2 eggs, beaten
  • 1/4 cup milk
  • 2 cups breadcrumbs, seasoned or unseasoned


  1. Pre-heat the oven to 375°F.
  2. Ask a grown-up helper (GH) for assistance with preparing the chicken, if you need it. Season the chicken tenders with salt and black pepper. Add the flour to a shallow dish, then season the flour with salt and pepper. Beat the eggs in another shallow dish with the milk. Add the breadcrumbs to a third shallow dish.
  3. Take the chicken tenders and dredge them through the flour to coat, shaking off any excess flour. Dip the floured chicken tenders into the egg to completely coat. Finally, coat the chicken tenders with the breadcrumbs.
  4. Wash your hands after handling the raw poultry.
  5. Use tongs to place the breaded chicken tenders onto a baking sheet and bake in the oven for 12-15 minutes.
  6. If you're bringing the chicken tenders to school for lunch the next day, let cool, then place in a sealable plastic bag or airtight container and add to your lunch box.