Baked Panko-Crusted Chicken Tenders

4.0
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Ditch the deep fryer for these low-fat crispy chicken tenders that are baked in the oven. Accompanied with the 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.

1
Prep Time:
20 mins
Cook Time:
20 mins
Total Time:
40 mins
Servings:
4
Yield:
4 servings

Ingredients

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

  • teaspoon salt

  • teaspoon black pepper

  • teaspoon garlic powder

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

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.

  2. Combine Greek yogurt, red peppers, balsamic vinegar, basil, salt, pepper, and 1/8 teaspoon garlic powder in a mini food processor. Blend until smooth and refrigerate dipping sauce until ready to use.

  3. In a small bowl combine 1/4 teaspoon each of garlic powder, onion powder, salt, and pepper. Sprinkle over chicken tenders and toss to coat evenly. Set aside.

  4. Toast panko crumbs in a skillet over medium-high heat until a golden brown color, 4 to 5 minutes. Place panko into 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 on the prepared baking sheet.

  5. Bake in the preheated oven until chicken is no longer pink in the center and the juices run clear, turning over halfway through, 12 to 15 minutes total. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Serve with the dipping sauce.

Cook's Note:

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 Fat 6g 7%
Saturated Fat 2g 8%
Cholesterol 116mg 39%
Sodium 488mg 21%
Total Carbohydrate 22g 8%
Dietary Fiber 0g 1%
Total Sugars 2g
Protein 33g
Vitamin C 8mg 38%
Calcium 25mg 2%
Iron 1mg 7%
Potassium 239mg 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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