Chicken Tenders
Ingredients
The Chicken Tenders
-
1
tablespoon
kosher salt
-
½
teaspoon
kosher salt
-
2
teaspoons
smoked paprika
-
1
teaspoon
onion powder
-
1
teaspoon
garlic powder
-
1
tablespoon
honey
-
1
cup
low-fat buttermilk
-
1 ½
pounds
chicken tenderloins or boneless skinless chicken breasts
-
2
cups
whole wheat Panko bread crumbs
-
2
tablespoons
extra virgin olive oil
-
2
egg whites
lightly beaten
-
1
tablespoon
Dijon mustard
The Dipping Sauce
-
½
cup
non-fat plain Greek yogurt
-
2
tablespoons
Dijon mustard
-
1
tablespoon
honey
-
1
teaspoon
honey
-
a pinch
salt
Instructions
- Combine salt, smoked paprika, onion powder, garlic powder, buttermilk, and honey in a bowl and whisk together.
- Add chicken tenders to the marinade, toss to coat, and let sit for 30 minutes.
- In a shallow dish, combine Panko breadcrumbs with remaining spices and drizzle with olive oil.
- In another dish, whisk together egg whites and Dijon mustard.
- Preheat the oven to 350°F and prepare a baking sheet with a wire rack on top, coated with cooking spray.
- Dredge each chicken tender in the egg mixture, then coat with breadcrumbs and place on the wire rack.
- Bake for 15 to 20 minutes until golden brown and cooked through.
- While baking, mix the dipping sauce ingredients together and adjust honey to taste.
- Serve chicken tenders hot with the dipping sauce.
Nutrition Facts (estimated)
Servings
12 chicken tenders
Calories
412
Total fat
1g
Total carbohydrates
35g
Total protein
46g
Sodium
20mg
Cholesterol
107mg
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