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20 Minute Meals: Greek Yogurt Chicken Tenders with Ranch Dipping Sauce
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Greek Yogurt Chicken Tenders #festfoods Have you ever tried making your own chicken tenders?  I have made my fair share of tenders over the years, but this recipe for Greek Yogurt Chicken Tenders takes the cake!  They are baked, super simple to make and pack huge flavor and they’re nutritious!  First, they are marinated in Greek yogurt and Dijon mustard to make them extra tender.  Then they are coated with a mixture of panko {a.k.a. Japanese breadcrumbs} and wheat germ for a light, flaky exterior and baked until crisp.  The creamy ranch sauce is a mixture of yogurt, mayo, herbs and spices, and is perfect for dipping {we all know kids, and adults, love dipping}!  Serve this recipe as an appetizer for your next get-together or try it for dinner tonight!

20 Minute Meals: 

Greek Yogurt Chicken Tenders with Ranch Dipping Sauce

Ingredients:

Tenders: 2 lbs. chicken tenderloins

Dash salt and black pepper

½ cup Dijon mustard

½ cup nonfat Greek yogurt

1 cup whole wheat panko bread crumbs (GF + Regular)

1 cup wheat germ

Cooking spray

Ranch Dipping Sauce:

1 cup low fat yogurt

½ cup low fat mayonnaise

1 Tbsp. garlic powder

1 ½ tsp. celery salt

2 shakes hot sauce

2 Tbsp. chopped Italian parsley leaves

2 Tbsp. finely chopped chives

1 tsp. granulated sugar

Dash kosher salt and black pepper  

 

Directions:

  1. Preheat the oven to 425 degrees F.
  2. Season tenders with salt and black pepper to taste. In a large bowl, combine the Dijon and the yogurt, toss in the chicken and stir to coat evenly.
  3. Combine panko breadcrumbs and wheat germ in a bowl. Roll the marinated chicken in this mixture, 1 piece at a time, pressing the panko/wheat germ mixture to evenly crust each piece. Lay the prepared chicken onto a sheet tray fitted with a rack. Gently coat tenders with cooking spray.  {Baking the chicken on a rack with coating with cooking spray will allow the air to circulate around the chicken to cook it evenly and make it crispy.}
  4. Bake the chicken in the preheated oven until the chicken is cooked through, about 12 to 15 minutes. Remove the chicken from the oven and place on a serving platter with the Dipping Sauce.
  5. While the chicken cooks, mix together all ingredients for the Ranch Dipping Sauce in a bowl and set aside.

 

Serves: 4 *Per Serving:  Calories 290, Total Fat 17g (Saturated 3g, Trans 0g), Cholesterol 110mg, Sodium 560mg, Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 0g), Protein 34g, Vitamin A 10%, Vitamin C 8%, Calcium 10%, Iron 4%

Julie Andrews is a Registered Dietitian Nutritionist (RDN) with Festival Foods and is certified by the state of Wisconsin.

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out at AskFestivalDietitians.com or find them on Facebook, Instagram, Pinterest and Twitter.

Greek Yogurt Chicken Tenders

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

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