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
250g natural or greek yogurt
1 tbsp hot sauce (optional)
1 tbsp honey
1 lime, juiced
Pinch of chilli powder (optional)
Salt and pepper
Parsley, to garnish
Method
Preheat a fan oven to 200C and line a prepare a baking tray with a wire rack
Pat your chicken breast strips dry with a paper towel to remove any excess moisture
Use a food processor or plastic ziplock bag and rolling pin to break up the pretzel crisps into crumbs
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
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. I like to use my left hand for the egg/flour and my right hand for the pretzel crumbs. Getting a bit messy is inevitable and all part of the fun, but this saves me from washing my hands every few strips..!
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
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
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