Healthy Crispy Chicken Tenders
Ingredients
The chicken tenders
-
24
pieces
Chicken Tenders
The coating mixture
-
1
cup
Non Fat Greek Yogurt
-
3
tbsp
Lemon Juice
-
1
tbsp
Dijon Mustard
-
¼
cup
Water
-
1.5
cups
Flour
-
4
cups
Corn Flakes Cereal (crushed)
-
to taste
none
Salt
-
to taste
none
Pepper
Instructions
- Set up a breading station with flour mixed with salt and pepper.
- In a bowl, mix Greek yogurt, mustard, lemon juice, and water until thick.
- Crush corn flakes in a food processor until coarse crumbs and season with salt and pepper.
- Prepare a parchment-lined baking sheet for the breaded tenders.
- Trim any non-chewable pieces from the chicken tenders and season with salt and pepper.
- Dredge each tender in flour, then in the yogurt mixture, and finally in the corn flake mixture.
- Place the breaded tenders on the baking sheet and freeze for 2-4 hours.
- For cooking from frozen, preheat the oven to 400°F and bake for 20-25 minutes or until cooked through.
- Alternatively, preheat an air fryer to 390°F and cook for 12-14 minutes.
Nutrition Facts (estimated)
Servings
8
Calories
250
Total fat
10g
Total carbohydrates
20g
Total protein
20g
Sodium
400mg
Cholesterol
70mg
You might also like