Pecan-Crusted Chicken Tenders with Yogurt Dill Dip
Pecan-Crusted Chicken Tenders with Yogurt Dill Dip

Photo Credit

Michelle Dudash
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This Recipe

  • Serves: 4
  • Start to Finish: less than 30 minutes

Nutrition Facts

Amount per serving:
Total Calories: 389
  • 453mg Sodium
  • 19g Carbs
  • 4g Fiber
  • 22g Fat
  • 2g Saturated Fat
  • 33g Protein
  • 40mg Calcium
  • 3mg Iron
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Ingredients:

  • For the chicken:
  • 1/2 cup pecans
  • 1/3 cup whole-wheat flour
  • 2 teaspoons paprika
  • 2 teaspoons dry mustard
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon expeller-pressed canola oil
  • 1/2 cup whole-wheat panko
  • 1 large egg
  • 1 pound chicken tenders, larger pieces cut in half, lengthwise (or chicken breasts cut into 4-by-1-inch strips)
  • For the dip:
  • 1/4 cup nonfat plain Greek yogurt
  • 1/4 cup organic expeller-pressed canola oil mayonaise
  • 1 teaspoon lemon juice
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 pinch salt
  • 1 pinch freshly ground black pepper
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Directions:

Directions

1. To make chicken, preheat oven to 475 degrees and line a sheet pan with parchment paper. Blend pecans, flour, paprika, mustard, garlic powder, onion powder, salt, and pepper in a food processor until pecans are ground to a powder, about 30 seconds. Drizzle in oil with the motor running, blending completely. Transfer mixture to a shallow dish and stir in panko. Beat egg in a second shallow dish and add chicken tenders, coating completely. Transfer each tender to breading, turning to coat evenly. Arrange chicken on the prepared pan. Bake until golden brown and nearly firm, about 8 minutes.
2. To make dip, stir all ingredients together in a small bowl.

Recipe reprinted with permission from Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love, by Michelle Dudash, R.D.

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