Recipe Details

Prep Time:
20 mins
Cook Time:
20 mins
Total Time:
40 mins
Servings:
4

Ingredients

  • ½cupplain fat-free Greek yogurt

  • ¼cupjarred roasted red peppers – drained, patted dry, and chopped

  • 1tablespoonbalsamic vinegar

  • ¼teaspoondried basil

  • teaspoonsalt

  • teaspoonblack pepper

  • teaspoongarlic powder

  • ¼teaspoongarlic powder

  • ¼teaspoononion powder

  • ¼teaspoonsalt

  • ¼teaspoonfreshly ground black pepper

  • 1poundchicken tenders

  • 1cupItalian-seasoned panko (Japanese bread crumbs)

  • 1large egg, lightly beaten

Cooking Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.

  2. 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.

  3. 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.

  4. 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.

  5. 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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Dish Photos