Crispy Baked Honey Mustard Chicken Tenders

By Sprig Originals ✓ · with credit

Adapted from wellplated.com

Buttermilk-soaked chicken tenders in a seasoned panko crust, baked on a rack until golden and crunchy without a drop of frying oil. The cool honey-mustard yogurt dip makes them disappear fast.

Ingredients

• 1 1/2 lb chicken tenderloins (or boneless skinless chicken breasts cut into 3/4-inch strips, about 12)
• 1 cup low-fat buttermilk
• 1 tbsp honey
• 1 tbsp kosher salt, plus 1/2 teaspoon (divided)
• 2 tsp smoked paprika (divided)
• 1 tsp onion powder (divided)
• 1 tsp garlic powder (divided)

• 2 cups whole wheat panko breadcrumbs
• 2 tbsp extra virgin olive oil
• 2 egg whites, lightly beaten (or 1 large egg)
• 1 tbsp Dijon mustard

• 1/2 cup non-fat plain Greek yogurt
• 2 tbsp Dijon mustard
• 1 tbsp honey, plus 1 teaspoon and more to taste
• pinch of salt

Instructions

1. In a large bowl, whisk together 1 tablespoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, the buttermilk and 1 tablespoon honey. Add the chicken, turn to coat, and leave at room temperature for exactly 30 minutes — any longer and the tenders turn too salty.
2. Heat the oven to 350°F. Line a rimmed baking sheet with foil, set an ovenproof wire rack on top, and mist the rack with cooking spray.
3. In a shallow dish such as a 9x13-inch pan, stir the panko with the remaining 1/2 teaspoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder and 1/2 teaspoon garlic powder. Drizzle over the olive oil and toss with your fingers until the crumbs feel evenly damp. In a second shallow dish, whisk the egg whites with 1 tablespoon Dijon.
4. Line up the egg dish, the crumb dish and the baking sheet. Using one hand as your wet hand, lift a few tenders from the marinade, let the excess drip off, and turn them through the egg mixture, then drop them into the crumbs. With your other, dry hand, pack the panko onto every surface and transfer the tenders to the rack, spacing them apart. Repeat with the rest.
5. Bake for 15 to 20 minutes, until the crust is golden and the chicken is cooked through (165°F at the thickest point).
6. While the chicken bakes, stir the Greek yogurt, 2 tablespoons Dijon, 1 tablespoon plus 1 teaspoon honey and a pinch of salt together in a small bowl. Taste and add more honey if you want it sweeter. Serve the tenders hot or at room temperature with the dip.

Chef's tips

Nutrition (per serving, estimated)

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