Low Fat Spicy Chicken Tenders
Satisfy your cravings guilt-free with these Low Fat Spicy Chicken Tenders—an irresistible, healthier take on a classic favorite! This recipe combines tender chicken breast coated in a zesty Greek yogurt marinade infused with hot sauce, garlic, and aromatic spices like paprika and cayenne for a fiery kick. The chicken is then breaded with perfectly seasoned panko breadcrumbs and baked to golden perfection for a crisp yet low-fat result, all without the need for deep frying. Ready in under an hour, this dish is ideal for busy weeknight dinners or game-day snacks. Serve these spicy chicken tenders with your favorite low-fat dipping sauce for a crowd-pleaser that'll leave everyone asking for seconds. Healthy, spicy, and undeniably delicious!
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Recipe Information
Ingredients
- 500 grams chicken breast tenders
- 120 ml non-fat plain Greek yogurt
- 60 ml hot sauce (e.g., Frank's RedHot)
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 120 grams panko breadcrumbs
- 0.5 teaspoon smoked paprika
- 1 can cooking spray
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper or a silicone baking mat.
In a large bowl, combine the non-fat plain Greek yogurt, hot sauce, garlic powder, paprika, cayenne pepper, salt, and black pepper. Mix until smooth.
Add the chicken breast tenders to the yogurt mixture and toss to coat evenly. Let marinate for about 10 minutes to allow the flavors to penetrate.
In a shallow dish, combine the panko breadcrumbs and smoked paprika. Stir to distribute the seasoning evenly.
Take one chicken tender at a time, remove any excess marinade, and coat it thoroughly in the breadcrumb mixture. Place the breaded chicken tenders on the prepared baking sheet.
Once all tenders are breaded, lightly spray them with cooking spray to help them crisp up during baking.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken tenders are golden brown and fully cooked (internal temperature should reach 75°C or 165°F).
Remove from the oven and let cool slightly before serving. Pair with your favorite low-fat dipping sauce if desired.
Nutrition Facts
Calories |
3740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 218.8 g | 281% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 576 mg | 192% | |
| Sodium | 4664 mg | 203% | |
| Total Carbohydrate | 105.0 g | 38% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 12.8 g | ||
| Protein | 266.6 g | 533% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1283 mg | 27% | |
*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.
