Ditch the deep fryer for these low-fat, crispy panko-crusted chicken tenders that are baked in the oven. Served with a healthy yogurt-based roasted red pepper dipping sauce, this meal will fill you up without the guilt! You can also serve the tenders over some mixed greens, using the dipping sauce as a dressing.
Ingredients
Chicken Tenders
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1 pound chicken tenders
- 1 cup Italian-seasoned panko (Japanese bread crumbs)
- 1 large egg, lightly beaten
Dipping Sauce
- ½ cup plain fat-free Greek yogurt
- ¼ cup jarred roasted red peppers – drained, patted dry, and chopped
- 1 tablespoon balsamic vinegar
- ¼ teaspoon dried basil
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 1/8 teaspoon garlic powder
Directions
Step 1
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
Step 2
Make the dipping sauce: Combine Greek yogurt, red peppers, balsamic vinegar, basil, salt, pepper, and garlic powder in a mini food processor. Blend until smooth, then refrigerate until ready to use.
Step 3
Make the chicken tenders: In a small bowl, combine garlic powder, onion powder, salt, and pepper. Sprinkle over chicken tenders and toss to coat evenly.
Step 4
Toast panko in a skillet over medium-high heat until golden brown, 4 to 5 minutes. Transfer to a shallow dish. Crack egg into a separate shallow dish. Dip chicken tenders first into egg, letting excess drip off, then coat with panko. Place tenders onto the prepared baking sheet.
Step 5
Bake in the preheated oven until chicken is no longer pink in the center and the juices run clear, 12 to 15 minutes, flipping halfway through. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Serve with the dipping sauce.
Tips
Panko doesn't brown well in the oven, hence the reason for toasting it first in a skillet, but feel free to skip this step.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 252 | |
% Daily Value * | |
Total Fat6g | 7% |
Saturated Fat2g | 8% |
Cholesterol116mg | 39% |
Sodium488mg | 21% |
Total Carbohydrate22g | 8% |
Dietary Fiber0g | 1% |
Total Sugars2g | |
Protein33g | |
Vitamin C8mg | 38% |
Calcium25mg | 2% |
Iron1mg | 7% |
Potassium239mg | 5% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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