Almond Crusted Baked Chicken Tender

APPETIZER, ENTREE, POULTRY, KID FRIENDLY, HOLIDAY
320 calories per serving | 40 minute recipe

Try a healthier version of deep-fried chicken fingers at your next party. These lightened-up, baked almond-crusted chicken tenders are flavorful, crunchy and a definite crowd pleaser. Nuts like almonds contain heart-healthy unsaturated fats, fiber, and vitamin E, and are known for their antioxidant properties. Pair with veggies and Greek yogurt-based dips for a healthy, delicious super snack spread.

Ingredients

Chicken Tenders:

• 1 1/4 cup almonds
• 1 tsp. garlic powder
• 1 tsp. smoked paprika
• 1 tsp. dried mustard
• 1 tsp. dried oregano
• 1 tsp. dried thyme
• 1 tsp. salt
• 1/2 tsp. black pepper
• 2 eggs beaten
• 2 lbs. thin-sliced chicken breast halves (cut in half) or chicken tenders

Greek Yogurt Ranch Dip:

• 1 cup nonfat Greek yogurt
• 1/3 cup cup buttermilk
• 1 Tbsp. dried parsley
• 2 tsp. garlic powder
• 2 tsp. onion powder
• 1/8 tsp. cayenne pepper
• 1/8 tsp. ground black pepper
• 1/2 tsp. salt
• 2 eggs, beaten
• 1 tsp. Dijon mustard
• 1 tsp. lemon juice
• 1 Tbsp. fresh chives, finely chopped
• Fresh chives for garnish

Greek Yogurt Honey Mustard:

• 1/2 cup nonfat Greek yogurt
• 1 Tbsp. honey
• 1 Tbsp. yellow mustard
• 2 Tbsp. Dijon mustard
• 1/8 tsp. salt

Chicken Breast:

Makes 8 servings (2-3 tenders per serving). Per serving: 280 calories, 15 g total fat (2 g saturated fat, 0 g trans fat), 110 mg cholesterol, 6 g carbohydrates, 30 g protein, 3 g dietary fiber, 380 mg sodium, 1 g sugar, 0 g added sugar.

Greek Yogurt Ranch Dip:

Makes 8 servings (2 tbsp per serving). Per serving: 25 calories, 0 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 3 g carbohydrates, 4 g protein, 0 g dietary fiber, 190 mg sodium, 2 g sugar, 0 g added sugar.

Greek Yogurt Honey Mustard:

Makes 8 servings (1 tbsp per serving). Per serving: 15 calories, 0 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 2 g carbohydrates, 2 g protein, 0 g dietary fiber, 150 mg sodium, 2 g sugar, 1 g added sugar.

Directions

1. Preheat oven to 375 degrees.
2. In food processor, pulse almonds until finely ground into an almond meal.
3. Mix the almond meal together with garlic, paprika, dried mustard, oregano, thyme, salt and pepper.
4. Dredge each piece of chicken in egg and coat with almond spice mixture.
5. Place pieces on lightly greased cookie sheet.
6. Bake for 20-25 minutes, until golden.
7. For the Greek yogurt ranch dip, stir together all ingredients in a medium bowl, except for chives. Garnish with fresh chives and serve chilled.
8. For the honey mustard, mix all ingredients together and serve chilled.