Chicken Tenders – Healthy Recipes

Crispy, juicy and oh-so-flavorful, this homemade baked chicken tenders recipe leaves fast food versions in the dust. A true family favorite!

PREPARATION TIME:

PREP:15

COOK:20

TOTAL:55

Ingredients:

For the Honey Mustard Chicken Tenders:

1 tablespoon kosher salt plus 1/2 teaspoon, divided
2 teaspoons smoked paprika divided
1 teaspoon onion powder divided
1 teaspoon garlic powder divided
1 tablespoon honey
1 cup low fat buttermilk*
1 ½ pounds chicken tenderloins or boneless skinless chicken breasts cut into 3/4-inch strips (about 12 strips total)
2 cups whole wheat Panko bread crumbs if you can’t find whole wheat, swap regular Panko*
2 tablespoons extra virgin olive oil
2 egg whites, lightly beaten or 1 large egg
1 tablespoon Dijon mustard

For the Creamy Honey Mustard Dipping Sauce:

½ cup non-fat plain Greek yogurt
2 tablespoons Dijon mustard
1 tablespoon honey plus 1 teaspoon, plus additional to taste
Pinch salt

Instructions:

For the Honey Mustard Chicken Tenders: In a large bowl, combine 1 tablespoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, and 1/2 teaspoon garlic powder in a large bowl. Add the buttermilk and honey and whisk until well combined. Add the chicken tenders, toss to coat, then let stand at room temperature for 30 minutes. (Do not allow to sit longer, or the chicken will become too salty.)
In a large, shallow dish (a 9×13-inch pan works well), combine the Panko breadcrumbs and remaining 1/2 teaspoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder. Drizzle the oil over the top, then toss to moisten.
In a second shallow dish, whisk together the egg whites and mustard.
Preheat oven to 350ºF. Line a rimmed baking sheet with foil, then place an ovenproof wire rack on top of it. Coat the rack with cooking spray.
Arrange the bowls in a line from left to right as follows: egg white dish; Panko breadcrumbs; baking sheet. Working with a few pieces of chicken at a time, with your left hand, remove the chicken from the marinade and shake off any excess (this is the “wet” hand). Still with your left hand, dip the chicken into egg mixture, turning to coat all sides, then place in breadcrumb mixture. With your right hand (the “dry” hand), pat the chicken on all sides with the breadcrumbs, pressing them on lightly so that the chicken is well coated. Still with your dry hand, place the chicken on the baking sheet, leaving a little space between each. Repeat for remaining tenders.
Bake the chicken until golden brown and the juices run clear, 15-20 minutes.
While the chicken bakes, stir the dip ingredients together in a small bowl: Greek yogurt, Dijon, honey, and salt. Taste and add additional honey as desired. Serve chicken hot or at room temperature with the dip.

Notes:

No buttermilk? Stir 1 cup regular milk (1% or 2% is preferable) together with 1 tablespoon white vinegar or lemon juice and let sit 5 minutes. Stir once more then use in the recipe as directed.
You can also use regular, unseasoned breadcrumbs in place of Panko, but the chicken tenders will not be as crispy.
Nutritional information for this recipe is a rough estimate, because much of the marinade is discarded. Use this information as a guide only. You can also calculate it yourself and tweak ingredient amounts at myfitnesspal.com
TO STORE: Refrigerate baked chicken tenders in an airtight storage container for up to 3 days.
TO REHEAT: Reheat leftovers in the oven at 350 degrees F or in the air fryer. In a pinch, you can use the microwave, but the exterior won’t be as crispy.
TO FREEZE: Arrange the chicken tenders in a single layer on a parchment-lined baking sheet. Freeze just until solid, then transfer the frozen tenders to an airtight container or freezer bag and freeze for up to 3 months. Reheat directly from frozen.

Nutrition:

SERVING: 3chicken strips with 3 tablespoons sauceCALORIES: 412kcalCARBOHYDRATES: 35gPROTEIN: 46gFAT: 1gSATURATED FAT: 2gCHOLESTEROL: 107mgFIBER: 4gSUGAR: 6g