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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.

Baked Chicken Tenders with Chili Yogurt Sauce

Katerina | Diethood
Juicy, crispy, delicious chicken tenders coated with a flavorful parmesan panko mixture and served with a zingy chili yogurt sauce.
Servings : 4 Servings
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins

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.

Course: Dinner
Cuisine: American
Keyword: chicken fingers recipe, chicken tenders recipe, easy chicken breast recipe, kid friendly dinner ideas