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Crispy Calorie Deficit Baked Chicken Tenders Easy Healthy Recipe with Greek Yogurt Dip

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These crispy baked chicken tenders are tenderized with Greek yogurt and coated with a crunchy panko and parmesan crust, served with a tangy Greek yogurt dip. A healthy, guilt-free alternative to fried chicken tenders, perfect for snacks or light dinners.

Ingredients

Scale
  • 1 pound fresh chicken tenders or chicken breast strips
  • ½ cup plain, non-fat Greek yogurt
  • 1 cup panko breadcrumbs
  • ¼ cup finely grated parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked or sweet paprika
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Olive oil spray
  • For the Greek Yogurt Dip:
  • ½ cup Greek yogurt
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried dill
  • ½ teaspoon garlic powder
  • Salt and pepper to taste

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. In a medium bowl, mix ½ cup Greek yogurt with 1 teaspoon garlic powder, ½ teaspoon salt, and ¼ teaspoon black pepper. Add the chicken tenders and toss to coat evenly. Marinate for at least 15 minutes or up to 2 hours in the fridge.
  3. In another bowl, combine 1 cup panko breadcrumbs, ¼ cup grated parmesan, 1 teaspoon smoked paprika, and a pinch of salt and pepper. Stir well.
  4. Remove tenders from the marinade one at a time, letting excess drip off, then press into the breadcrumb mixture to coat all sides.
  5. Place coated tenders on a wire rack set over a baking sheet, spaced apart for air circulation.
  6. Lightly spray each tender with olive oil spray.
  7. Bake for 15 minutes, then flip each tender, spray again lightly, and bake for an additional 10-12 minutes until golden and chicken reaches 165°F (74°C) internal temperature.
  8. While baking, prepare the dip by mixing ½ cup Greek yogurt with lemon juice, dried dill, garlic powder, salt, and pepper. Adjust seasoning to taste.
  9. Serve the tenders warm with the Greek yogurt dip on the side.

Notes

Use a wire rack for best crispiness or flip tenders halfway through baking if no rack is available. Broil for 1-2 minutes at the end if more browning is desired. Marinate chicken for at least 15 minutes for juiciness. Store leftovers in an airtight container in the fridge for up to 3 days and reheat on a wire rack at 375°F for 8-10 minutes to maintain crispiness. Substitute coconut yogurt for dairy-free option and gluten-free crackers or almond flour for panko to make gluten-free.

Nutrition

Keywords: baked chicken tenders, healthy chicken recipe, Greek yogurt dip, crispy chicken, low calorie chicken, easy chicken tenders, gluten-free chicken tenders

Find it online: https://sweetstirring.com/crispy-calorie-deficit-baked-chicken-tenders-easy-healthy-recipe-with-greek-yogurt-dip/