Recipe Details
Ingredients
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½cupplain fat-free Greek yogurt
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¼cupjarred roasted red peppers – drained, patted dry, and chopped
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1tablespoonbalsamic vinegar
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¼teaspoondried basil
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⅛teaspoonsalt
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⅛teaspoonblack pepper
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⅛teaspoongarlic powder
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¼teaspoongarlic powder
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¼teaspoononion powder
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¼teaspoonsalt
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¼teaspoonfreshly ground black pepper
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1poundchicken tenders
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1cupItalian-seasoned panko (Japanese bread crumbs)
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1large egg, lightly beaten
Cooking Directions
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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.
Tips
Panko doesn’t brown well in the oven, hence the reason for toasting it first in a skillet, but feel free to skip this step.
Nutrition Facts
Full Nutrition Label | |
---|---|
Servings Per Recipe4 | |
Calories252 | |
% Daily Value * | |
Total Fat 6g |
7% |
Saturated Fat 2g |
8% |
Cholesterol 116mg |
39% |
Sodium 488mg |
21% |
Total Carbohydrate 22g |
8% |
Dietary Fiber 0g |
1% |
Total Sugars 2g |
|
Protein 33g |
65% |
Vitamin C 8mg |
8% |
Calcium 25mg |
2% |
Iron 1mg |
7% |
Potassium 239mg |
5% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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