Baked Panko-Crusted Chicken Tenders

  4.0 – 2 reviews  • Baked and Roasted

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

  1. ½ cup plain fat-free Greek yogurt
  2. ¼ cup jarred roasted red peppers – drained, patted dry, and chopped
  3. 1 tablespoon balsamic vinegar
  4. ¼ teaspoon dried basil
  5. ⅛ teaspoon salt
  6. ⅛ teaspoon black pepper
  7. ⅛ teaspoon garlic powder
  8. ¼ teaspoon garlic powder
  9. ¼ teaspoon onion powder
  10. ¼ teaspoon salt
  11. ¼ teaspoon freshly ground black pepper
  12. 1 pound chicken tenders
  13. 1 cup Italian-seasoned panko (Japanese bread crumbs)
  14. 1 large egg, lightly beaten

Instructions

  1. Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
  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.
  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.
  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.
  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.
  6. 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

Christina Mills MD
The chicken was dry and not as flavorful as I thought it would be.
William Hunter
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.

 

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top