Baked Chicken Tenders with Chili Yogurt Sauce
Juicy, crispy, delicious chicken tenders coated with a flavorful parmesan panko mixture and served with a zingy chili yogurt sauce.
Servings : 4 Servings
Ingredients
FOR THE CHICKEN TENDERS
- 1 pound chicken breast tenderloins, (about 10 to 12 pieces)
- 2/3 cup plain nonfat yogurt
- 1-1/2 cups panko bread crumbs, or pork rind crumbs
- 1/4 cup grated parmesan cheese
- 1 teaspoon garlic salt
- 2 tablespoons chopped fresh parsley
- salt and pepper, to taste
- olive oil cooking spray
FOR THE CHILI YOGURT SAUCE
- 1/2 cup plain nonfat yogurt
- 2 to 3 tablespoons sweet chili sauce
- 2 cloves garlic, minced
- 1 tablespoon chopped fresh parsley
Instructions
FOR THE CHICKEN TENDERS
- Preheat oven to 400F.
- Line a baking sheet with foil and set aside.
- Put 2/3 cup yogurt in a bowl; set aside.
- In a separate bowl, combine panko bread crumbs, parmesan cheese, garlic salt, parsley, salt and pepper; mix until thoroughly incorporated.
- Dip chicken tenders in yogurt, then toss in bread crumbs mixture, pressing to coat.
- Place chicken tenders on previously prepared baking sheet.
- Spray chicken tenders with cooking spray.
- Bake for 15 to 18 minutes, or until cooked through and golden on top.
FOR THE CHILI YOGURT SAUCE
- In the meantime, prepare the yogurt sauce by combining the yogurt, sweet chili sauce, garlic, and parsley in a bowl; whisk until well combined.
- Serve baked chicken tenders with chili yogurt sauce on the side.
Nutrition
Calories: 243 kcal | Carbohydrates: 15 g | Protein: 31 g | Fat: 5 g | Saturated Fat: 1 g | Cholesterol: 79 mg | Sodium: 992 mg | Potassium: 616 mg | Sugar: 9 g | Vitamin A: 90 IU | Vitamin C: 2.5 mg | Calcium: 234 mg | Iron: 0.8 mg | Net Carbs: 15 g
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.