This content was last updated on February 7, 2020
Try a healthier version of deep-fried chicken fingers at your next party. These lightened-up, baked almond-crusted chicken tenders are flavorful, crunchy and a definite crowd pleaser. Nuts like almonds contain heart-healthy unsaturated fats, fiber, and vitamin E, and are known for their antioxidant properties. Pair with veggies and Greek yogurt-based dips for a healthy, delicious super snack spread.
Ingredients
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Chicken Tenders:
- 1 1/4 cup almonds
- 1 tsp. garlic powder
- 1 tsp. smoked paprika
- 1 tsp. dried mustard
- 1 tsp. dried oregano
- 1 tsp. dried thyme
- 1 tsp. salt
- 1/2 tsp. black pepper
- 2 eggs beaten
- 2 lbs. thin-sliced chicken breast halves (cut in half) or chicken tenders
Greek Yogurt Ranch Dip:
- 1 cup nonfat Greek yogurt
- 1/3 cup cup buttermilk
- 1 Tbsp. dried parsley
- 2 tsp. garlic powder
- 2 tsp. onion powder
- 1/8 tsp. cayenne pepper
- 1/8 tsp. ground black pepper
- 1/2 tsp. salt
- 2 eggs, beaten
- 1 tsp. Dijon mustard
- 1 tsp. lemon juice
- 1 Tbsp. fresh chives, finely chopped
- Fresh chives for garnish
Greek Yogurt Honey Mustard:
- 1/2 cup nonfat Greek yogurt
- 1 Tbsp. honey
- 1 Tbsp. yellow mustard
- 2 Tbsp. Dijon mustard
- 1/8 tsp. salt
Chicken Breast:
Makes 8 servings (2-3 tenders per serving). Per serving: 280 calories, 15 g total fat (2 g saturated fat, 0 g trans fat), 110 mg cholesterol, 6 g carbohydrates, 30 g protein, 3 g dietary fiber, 380 mg sodium, 1 g sugar, 0 g added sugar.
Greek Yogurt Ranch Dip:
Makes 8 servings (2 tbsp per serving). Per serving: 25 calories, 0 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 3 g carbohydrates, 4 g protein, 0 g dietary fiber, 190 mg sodium, 2 g sugar, 0 g added sugar.
Greek Yogurt Honey Mustard:
Makes 8 servings (1 tbsp per serving). Per serving: 15 calories, 0 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 2 g carbohydrates, 2 g protein, 0 g dietary fiber, 150 mg sodium, 2 g sugar, 1 g added sugar.
Directions
- Preheat oven to 375 degrees.
- In food processor, pulse almonds until finely ground into an almond meal.
- Mix the almond meal together with garlic, paprika, dried mustard, oregano, thyme, salt and pepper.
- Dredge each piece of chicken in egg and coat with almond spice mixture.
- Place pieces on lightly greased cookie sheet.
- Bake for 20-25 minutes, until golden.
- For the Greek yogurt ranch dip, stir together all ingredients in a medium bowl, except for chives. Garnish with fresh chives and serve chilled.
- For the honey mustard, mix all ingredients together and serve chilled.
This recipe contains cancer fighting foods:
This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.
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