BAKED CHICKEN TENDERS WITH YOGURT MUSTARD SAUCE

Baked Chicken Tenders With Yogurt Mustard Sauce image

Provided by Mike_in_Houston

Time 6h30m

Yield 4 serving(s)

Number Of Ingredients 15

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1 cup low-fat buttermilk
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon Italian herb seasoning
3 large chicken breasts
1 cup panko breadcrumbs
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon Italian herb seasoning
1/2 teaspoon paprika
1/2 cup plain fat-free yogurt
1 tablespoon Dijon mustard
1/4 teaspoon garlic powder
2 teaspoons ketchup or 2 teaspoons sriracha sauce
1 pinch salt

Steps:

Put the first 4 ingredients into a large plastic freezer bag and mix well.
Take the chicken breasts out and lightly pound them out. Then cut 4 equal pieces out lengthwise from each breast. Place the strips into the freezer bag with the spice and buttermilk mixture.
Place the bag into the refrigerator for at least 4 hours or overnight is better.
Turn over on to 450 and line a large baking sheet with parchment paper.
While over is heating place the Panko bread crumbs, garlic powder, onion powder, Italian herb blend, and paprika into a food processor. Add about 3 tablespoons of olive oil and lightly pulse until the oil and seasoning are well mixed.
Take the tenders out and liberally coat them with the bread crumb mixture and lay on parchment paper.
Place tenders in the oven for 10-15 minutes at 450. Then reduce the heat to 350 and continue cooking until the tenders are lightly brown. Allow to cool before serving.
To make the dipping sauce put the yogurt, mustard, garlic powder, and ketchup into a small bowl and mix well. Add the Sriracha sauce of you like a little bit of bite to the sauce.

Nutrition Facts : Calories 348.6, Fat 12.3, SaturatedFat 3.6, Cholesterol 72.7, Sodium 464.5, Carbohydrate 27.4, Fiber 1.7, Sugar 7.7, Protein 30.6