Low Fat Breaded Chicken Tenders
Indulge in the crispy, golden perfection of these *Low Fat Breaded Chicken Tenders*, a guilt-free twist on a classic comfort food favorite! Made with lean boneless, skinless chicken breasts, these tenders are coated in creamy non-fat Greek yogurt and a flavorful blend of whole wheat breadcrumbs, Parmesan cheese, and spices like paprika, garlic, and onion powder. The result? A crunchy crust that feels indulgent but is low in fat and high in protein. Baked to perfection in the oven with a spritz of non-stick cooking spray, these chicken tenders are ready in just 45 minutes and perfect for a quick, healthy dinner or snack. Serve them with your favorite low-fat dipping sauce for a wholesome treat everyone will love! Ideal for those seeking lighter comfort food recipes or kid-friendly meals, this dish combines unbeatable flavor with smart nutritional choices.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 0.5 cup non-fat plain Greek yogurt
- 1 cup whole wheat breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 as needed non-stick cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly coat it with non-stick cooking spray.
Slice the chicken breasts into strips, approximately 1 inch wide, to create the tenders. Set aside.
In a shallow dish, place the Greek yogurt. This will serve as the coating to help the breadcrumbs adhere to the chicken.
In another shallow dish, mix together the whole wheat breadcrumbs, grated Parmesan cheese, paprika, garlic powder, onion powder, salt, and black pepper.
Dip each chicken strip into the Greek yogurt, ensuring it is fully coated. Allow any excess yogurt to drip off back into the dish.
Roll each yogurt-coated chicken strip in the breadcrumb mixture, pressing gently to ensure it adheres evenly. Place each coated tender onto the prepared baking sheet.
Once all the chicken tenders are coated and arranged on the baking sheet, lightly spray the tops with non-stick cooking spray. This helps to achieve a golden-brown crust.
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and has reached an internal temperature of 165°F (74°C). The exterior should be golden and crispy.
Remove from the oven and let the tenders rest for a few minutes before serving.
Serve the low-fat breaded chicken tenders with your favorite low-fat dip or sauce, and enjoy a healthier take on a classic comfort food!
Nutrition Facts
Calories |
1364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 410 mg | 137% | |
| Sodium | 2712 mg | 118% | |
| Total Carbohydrate | 90.6 g | 33% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 8.1 g | ||
| Protein | 178.0 g | 356% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 505 mg | 39% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1585 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
