Baked Panko-Crusted Chicken Tenders
Ditch the deep fryer for these low-fat crispy chicken tenders that are baked in the oven. Accompanied with the healthy yogurt-based roasted red pepper dipping sauce, this meal will fill you up without the guilt! You can also serve the tenders over some mixed greens, using the dipping sauce as a dressing.
INGRIDIENT
DIRECTION
Step: 1
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
Step: 2
Combine Greek yogurt, red peppers, balsamic vinegar, basil, salt, pepper, and 1/8 teaspoon garlic powder in a mini food processor. Blend until smooth and refrigerate dipping sauce until ready to use.
Step: 3
In a small bowl combine 1/4 teaspoon each of garlic powder, onion powder, salt, and pepper. Sprinkle over chicken tenders and toss to coat evenly. Set aside.
Step: 4
Toast panko crumbs in a skillet over medium-high heat until a golden brown color, 4 to 5 minutes. Place panko into 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 on the prepared baking sheet.
Step: 5
Bake in the preheated oven until chicken is no longer pink in the center and the juices run clear, turning over halfway through, 12 to 15 minutes total. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Serve with the dipping sauce.
NUTRITION FACT
Per Serving: 252 calories; protein 32.6g; carbohydrates 22.1g; fat 5.8g; cholesterol 115.7mg; sodium 487.7mg.
Depriving yourself can lead to lot of eat , 2.00 AM snacking, and mindless eating and it’s for this reason that Riner encourages people to indulge in “fun” foods every once in a while.
Avoidance on 2.00 AM snacking and got eat , it is much important to include some easy foods (or what one may perceive as off limits ). Meaning , if we can be order the healthiest thing on the menu but come home and graze on chips, perhaps we really wanted the junk food and should have just pleased it in the first place."
Because it comes to eat on evening , overeating or eating too much of the wrong kinds of food can lead to trouble on sleeping. On the other side, a meal that is less than satiating not make leave you wanting more and resulting in reaching for an unhealthy late-night snack even closer to sleep .
