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Crispy chicken tenders
4
Cornflakes give these chicken tenders the true look of fried chicken. If you don’t have yogurt, mix together 1/2 cup milk and one egg instead. Be sure to use a thermometer to check the doneness of your chicken tenders. Depending on the thickness of your chicken, some tenders can be done before others.
- Chicken breast, raw, 8 oz(s), boneless, skinless, cut into 1-ounce tenders
- Non-fat plain Greek yogurt, 1 cup(s)
- Corn flakes, 2 cup(s), crushed
- All purpose flour, ½ cup(s)
- Kosher salt, ½ tsp(s)
- Garlic powder, 1 tsp(s)
- Onion powder, 1 tsp(s)
- Paprika, 1 tsp(s)
- White pepper, ¼ tsp(s), ground, (ground black pepper will also work)
- Olive oil spray, 2 x two-second spray(s)
Method
Preheat oven to 450°F. Line a baking sheet with parchment paper or spray it with cooking spray.
Remove all visible fat from the chicken and cut each breast into strips.
Place yogurt in a medium bowl. In a separate bowl, combine the crushed cornflakes, flour, salt, garlic powder, onion powder, paprika and white pepper.
Dip the chicken tenders in the yogurt. Then toss them in the seasoned cornflakes mixture to coat. Shake off excess cornflakes and lay the pieces out on the baking sheet.
Lightly spray the chicken tenders with olive oil or another cooking spray to help them brown. Bake approximately 15-20 minutes, until the tenders are slightly firm to the touch and reach an internal temperature of 165°F.
Nutrition facts per serving
Makes 4 servings
Food Groups
|
V
|
0 |
|
F
|
0 |
|
C
|
1.5 |
|
PD
|
0.9 |
|
Ft
|
0.2 |
|
S
|
0 |
Nutrition Facts
| Calories | 222 |
| Total Fat | 2.8 g |
| - Saturated Fat | 0.6 g |
| Cholesterol | 44.2 mg |
| Sodium | 396 mg |
| Total Carbohydrate | 27.2 g |
| - Dietary Fiber | 1.3 g |
| - Total Sugars | 3.3 g |
| -- Added Sugars | 0 g |
| Protein | 21.5 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!