Baked Panko-Crusted Chicken Tenders

Baked Panko-Crusted Chicken Tenders

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.

Prep Time:
20 mins
Cook Time:
20 mins
Total Time:
40 mins
Servings:
4

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)

252
Calories
6g
Fat
22g
Carbs
33g
Protein
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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