American · Dinner
Chicken Tenders (Low-Calorie)
Chicken breast tenders coated in seasoned panko and paprika, then oven-baked until crisp rather than deep-fried. Buttermilk and egg keep the meat juicy while a light oil spray browns the crust. Served with lemon wedges and a tangy mustard-yogurt dip.
$4
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
372Calories
56.4gProtein
9.4gFat
31.3gCarbs
5.1gSugar
1.7gFiber
841mgSodium
338mgChol
2.6gSat Fat
425mgPotassium
185mgCalcium
1.8mgIron
0.5mcgVitamin B12
6mgVitamin C
low-calorie
protein-rich
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Cut chicken breast into even finger-width strips so they bake uniformly. Whisk buttermilk and egg together in a shallow bowl.
2
Marinate
Coat strips in the buttermilk-egg mixture, then chill 20 minutes until tacky.
3
Dredge
Mix panko, paprika, garlic powder, salt and black pepper on a plate, then press each strip until fully coated.
4
Bake
Arrange strips on a lined tray, spray lightly with olive oil, and bake at 425°F for 18 to 20 minutes, flipping halfway, until golden and juices run clear.
5
Plate
Stir yogurt and Dijon mustard until smooth. Serve tenders with the dip and lemon wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g chicken breast
- 1/2 cup120ml buttermilk
- 22 eggs
- 1 1/3 cup80g panko breadcrumbs
- 2 tsp2 tsp paprika
- 1 tsp1 tsp garlic powder
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 tsp2 tsp olive oil
- 6 tbsp90g plain yogurt
- 2 tsp2 tsp Dijon mustard
- 11 lemon
