15 minutes
Prep Time
40 minutes
Cook Time
6
Number of Servings

Chicken Tenders with Dipping Sauce

Low Sodium

Transform traditional fried Chicken Tenders into a healthy choice for you and your family! Plus a Ranch Dipping sauce that has zero fat and a bit of protein.

What you will need:

  • 1 pound chicken tenders or chicken breasts cut into 1/2 inch thick pieces
  • 1 cup whole wheat flour
  • 3 eggs
  • 2 cups whole wheat panko bread crumbs
  • 1 tsp. paprika and garlic powder
  • 1/4 cup Parmesan cheese

Dipping Sauce:

  • 1 cup plain nonfat greek yogurt
  • 1 tsp. parsley, dill, onion powder, garlic powder  
  • Optional add in 1 Tbsp. lemon juice for extra flavor

What to do:

1. Preheat oven to 400F.

2. Set up your breading station. Three bowls-1. flour, 2. Eggs, 3. bread crumbs, cheese and seasonings

3. Drizzle olive oil over breadcrumb mixture and blend with a fork

4. Cover the tenders into the coatings. Use one hand for the egg and the other for the dry ingredients.

5. Place onto sprayed baking sheet and bake or 40 minutes or until reach 165F. 

6. While tenders are cooking combine ingredients for the homemade Ranch dipping sauce in a small mixing bowl.