Crunchy Baked Parmesan Chicken Tenders

🧂 Ingredients

• 1¼ cup (65 g) panko breadcrumbs
• 1¼ tablespoon olive oil
• ½ cup (50 g) grated Parmesan cheese
• 1 teaspoon dried oregano
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• 1 lb. (500 g) boneless, skinless chicken breast, sliced into strips
• ⅓ cup (40 g) all purpose flour
• 1 large egg
• 1 tablespoon Dijion mustard
• 2 tablespoons water
• olive oil spray
• ½ cup (140 g) 0% fat Greek yogurt

  plain
• 2 tablespoons Dijion mustard
• 1 tablespoon honey

Instructions

• 1 Preheat the oven to 390°F (200°C) and line a baking sheet with parchment paper.
• 2 In a large skillet, toss the panko with the oil. Toast over medium-high heat
  until golden brown, about 6-7 minutes. Stir constantly to avoid burning.
  
  Transfer the toasted crumbs to a shallow dish, then add parmesan, oregano, salt,
  and pepper. Toss to combine.
• 3 In a second shallow dish, whisk together the egg, dijon mustard, and water.
• 4 Place the flour in a third shallow plate.
• 5 Working one at a time, dredge the chicken strips by rolling them in the flour,
  dipping them in the egg and mustard mixture, then coating them in the seasoned
  panko crumbs.
• 6 Place the chicken on the prepared baking sheet and spray lightly with oil.
• 7 Bake for 15-16 minutes, or until the chicken is fully cooked. Baking times vary
  depending on thickness of the chicken.
• 8 While chicken is cooking, prepare the dipping sauce. Stir all the ingredients in
  a small bowl.
• 9 Sprinkle the parmesan chicken tenders with fresh parsley and serve hot with the
  dipping sauce.

Nutrition Info