TENDER HONEY MUSTARD CHICKEN TENDERS

protein 45g

carbs 51.6g

fat 12.6g

506.6calories

Ingredients:

For the Honey Mustard Chicken Tenders:

150g White Meat Boneless (Chicken Breast / Turkey Breast / Lean Pork)
1 teaspoon extra virgin olive oil (7g)
1 teaspoon smoked paprika divided
1 teaspoon onion powder divided
1/2 teaspoon garlic powder divided
1 tablespoon honey
1 tablespoon low-fat buttermilk
30g Panko bread crumbs
30g egg whites, lightly beaten
1 teaspoon Dijon mustard
Salt to taste

For the Creamy Honey Mustard Dipping Sauce:

30g low-fat plain Greek yoghurt
5g Parsley
1 tablespoon Dijon mustard
1 tablespoon honey, to taste
Salt to taste

Instructions:

For the Honey Mustard Chicken Tenders: In a large bowl, combine oil, salt, smoked paprika, onion powder, and garlic powder. Add the buttermilk and honey and whisk until well combined. Add the chicken tenders, toss to coat, and then let stand at room temperature for 10 minutes.
In a large, shallow dish, combine the Panko breadcrumbs and a pinch of salt.
In a second shallow dish, whisk together the egg whites and mustard.
Preheat oven to 350 degrees F. 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 the egg mixture, turning to coat all sides, then place it in the 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 the 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 yoghurt, Dijon, honey, chopped parsley and salt. Serve chicken hot or at room temperature with the dip.

Nutrition Facts: