Baked Chicken Tenders
These juicy, crispy baked chicken tenders are coated with a flavorful parmesan panko breading and served with a zingy chili yogurt dipping sauce.
Servings: 4 Servings
Ingredients
For the Chicken Tenders
- 1 pound chicken breast tenderloins (about 10 to 12 pieces)
- ⅔ cup plain nonfat yogurt
- 1½ cups panko bread crumbs or pork rind crumbs
- ¼ cup grated parmesan cheese
- 1 teaspoon garlic salt
- 2 tablespoons chopped fresh parsley
- salt and black pepper to taste
- olive oil cooking spray
For the Chili Yogurt Dip
- ½ cup plain nonfat yogurt
- 2 to 3 tablespoons sweet chili sauce
- 2 cloves garlic minced
- 1 tablespoon chopped fresh parsley
Instructions
- Prep. Preheat oven to 400ºF. Line a baking sheet with foil and set aside.
- Set up a breading station. Put 2/3 cup yogurt in a bowl, and set aside. In a separate bowl, combine panko bread crumbs, parmesan cheese, garlic salt, parsley, salt, and pepper. Mix until thoroughly incorporated.
- Coat the chicken. Dip chicken tenders in yogurt, then toss in bread crumbs mixture, pressing to coat. Place chicken tenders on the previously prepared baking sheet. Spray chicken tenders with cooking spray.
- Bake. Bake the chicken for 15 to 18 minutes, until it's cooked through and golden on top.
For the Dipping Sauce
- Make the 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! Serve baked chicken tenders with chili yogurt sauce on the side.
Nutrition
Calories: 243kcal | Carbohydrates: 15g | Protein: 31g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 79mg | Sodium: 992mg | Potassium: 616mg | Sugar: 9g | Vitamin A: 90IU | Vitamin C: 2.5mg | Calcium: 234mg | Iron: 0.8mg
