Low Fat Cornflake Chicken Tenders with Honey Mustard Sauce
Crispy, flavorful, and guilt-free, these Low Fat Cornflake Chicken Tenders with Honey Mustard Sauce are the perfect weeknight dinner or party snack. Coated in a crunchy blend of crushed cornflakes and savory spices, these baked chicken tenders deliver all the satisfaction of fried chicken without the extra calories. The zesty honey mustard dipping sauce, made with nonfat Greek yogurt, honey, and Dijon mustard, adds a creamy, tangy-sweet touch that pairs perfectly with the tender chicken strips. Ready in just 45 minutes, this easy recipe is ideal for health-conscious families, offering a kid-friendly meal that's both nutritious and delicious. Serve alongside fresh veggies, a crisp salad, or your favorite dipping sides for a crowd-pleasing feast that’s low on fat but big on flavor!
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Recipe Information
Ingredients
- 1 pound Chicken tenders
- 3 cups Cornflakes cereal
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 large Eggs
- 2 tablespoons Low-fat milk
- 1 can Nonstick cooking spray
- 3 tablespoons Honey
- 2 tablespoons Dijon mustard
- 2 tablespoons Greek yogurt (nonfat)
- 1 teaspoon Lemon juice
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the parchment paper with nonstick cooking spray.
Place the cornflakes in a large resealable plastic bag. Seal the bag and crush the cornflakes with a rolling pin until they resemble coarse crumbs. Pour the crushed cornflakes into a shallow dish.
Mix the paprika, garlic powder, onion powder, salt, and black pepper into the crushed cornflakes. Stir to evenly distribute the spices.
In a separate shallow dish, whisk together the eggs and low-fat milk to create an egg wash.
Pat the chicken tenders dry with a paper towel. Dip each chicken tender into the egg wash, ensuring it’s fully coated, then dredge it in the cornflake mixture, pressing gently to adhere the coating.
Arrange the coated chicken tenders on the prepared baking sheet in a single layer, ensuring they do not overlap.
Lightly spray the tops of the chicken tenders with nonstick cooking spray to help them brown in the oven.
Bake the chicken tenders for 20-25 minutes, turning them over halfway through cooking, until they are golden brown and the internal temperature reaches 165°F (74°C).
While the chicken tenders are baking, prepare the honey mustard sauce. In a small bowl, whisk together the honey, Dijon mustard, Greek yogurt, and lemon juice until smooth. Adjust the sweetness or tanginess to taste by adding more honey or mustard if desired.
Serve the baked cornflake chicken tenders immediately with the honey mustard sauce on the side for dipping. Enjoy your healthy and delicious meal!
Nutrition Facts
Calories |
802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.8 g | 64% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 139 mg | 46% | |
| Sodium | 1212 mg | 53% | |
| Total Carbohydrate | 66.7 g | 24% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 17.1 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 51 mg | 4% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 354 mg | 8% | |
*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.
