Baked Panko-Crusted Chicken Tenders
Ditch the deep fryer for these low-fat, crispy panko-crusted chicken tenders that are baked in the oven. Served with a 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.
Ditch the deep fryer for these low-fat, crispy panko-crusted chicken tenders that are baked in the oven. Served with a 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.
Ingredients
Dipping Sauce:
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½ cup plain fat-free Greek yogurt
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¼ cup jarred roasted red peppers - drained, patted dry, and chopped
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1 tablespoon balsamic vinegar
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¼ teaspoon dried basil
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⅛ teaspoon salt
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⅛ teaspoon black pepper
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⅛ teaspoon garlic powder
Chicken Tenders:
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¼ teaspoon garlic powder
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¼ teaspoon onion powder
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¼ teaspoon salt
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¼ teaspoon freshly ground black pepper
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1 pound chicken tenders
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1 cup Italian-seasoned panko (Japanese bread crumbs)
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1 large egg, lightly beaten
Method
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Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
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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.
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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.
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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.
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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.
