Instead of using a deep fryer, opt for these oven-baked, crispy, low-fat chicken tenders with panko crust. This dish will fill you up without making you feel bad because it comes with a healthy yogurt-based roasted red pepper dipping sauce! The dipping sauce can also be used as a dressing when you serve the tenders over some mixed greens.
| Prep Time: | 20 mins |
| Cook Time: | 20 mins |
| Total Time: | 40 mins |
| Servings: | 4 |
Ingredients
- 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
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- ⅛ teaspoon garlic powder
- 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
Instructions
- Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
- 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.
- 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.
- 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.
- 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.
- 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
| Calories | 252 kcal |
| Carbohydrate | 22 g |
| Cholesterol | 116 mg |
| Dietary Fiber | 0 g |
| Protein | 33 g |
| Saturated Fat | 2 g |
| Sodium | 488 mg |
| Sugars | 2 g |
| Fat | 6 g |
| Unsaturated Fat | 0 g |
Reviews
The chicken was dry and not as flavorful as I thought it would be.
This is a great recipe for healthy eating. I paired it with Three Bean Salad, also on the allrecipes website and it was a fine meal indeed. The recipe does take some time and patience to prepare, but if you are not in a rush, your family will love this one. In terms of the sauce, I’ve had many that were better, but it is certainly a fun and interesting flavor–quite tangy–and knowing that the ingredients are on the healthy side somehow makes it taste better.