Pretzel crumbed chicken tenders with a spicy honey, lime and yogurt dip



Crunchier than regular breaded chicken tenders, juicy in the middle and baked - not fried. I like these served hot straight from the oven, as finger-food, tucked in a sandwich or on top of a caesar salad. The honey, lime and yogurt dip is sweet, spicy and tangy and can double up as a dressing on a salad or spread in a sandwich. So batch bake a few and enjoy them several ways!


Total time to make : 30 minutes

Servings : 3



Ingredients


450g chicken breast, cut into strips

60g flour

1 tsp salt

1 tsp paprika

1 tsp garlic powder

1 egg, beaten

125g pretzel crisps (I love Olly's)

Spray baking oil (I used an olive oil one)


Dip/Dressing

250g natural or greek yogurt

1 tbsp hot sauce

1 tbsp honey

1 lime, juiced

Pinch of chilli powder (optional)

Salt and pepper

Parsley, to garnish



Method


  1. Preheat a fan oven to 200C and line a prepare a baking tray with a wire rack

  2. Use a food processor or plastic ziplock bag and rolling pin to break up the pretzel crisps into crumbs

  3. Set up a three-bowl dipping station. In the first bowl, mix the flour, salt, paprika and garlic powder together. In the second bowl, the beaten egg. In the third bowl, the pretzel crumbs

  4. Work one by one to dip each chicken strip into the flour mix, then egg wash, then pretzel crumbs. Press the pretzel crumbs in with your fingertips so that all the chicken flesh is covered, then lay each chicken strip onto the wire rack

  5. Once finished, use a spray-oil (I used olive oil) to lightly coat both sides of the chicken strips bake in the oven for 20 minutes, check the strips are cooked through by slicing the thickest one in half

  6. To make the dip, mix everything together in a bowl. Use greek yogurt for a thick dip and natural yogurt for a thinner dip or dressing

  7. Garnish with torn parsley and enjoy as a side dish, snack, alongside some cooked vegetables, tucked in a sandwich or on top of a salad


Nutritional Information

(per serving, chicken)


370 calories


7g fat, 35g carbs, 40g protein


(per serving, dip)


48 calories


0g fat, 3g carbs, 9g protein



Good to know:

  • Once cooked, store chicken tenders in the fridge for up to 3 days

  • Can be frozen once cooked and cooled. Simply re-heat in a 200C oven for about 20 minutes or until cooked through

  • Store extra dressing/dip for up to 3 days in the fridge


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© 2019 by lordlucy