Pretzel-Crusted Chicken Breast Tenders with Garlicky Dipping Sauce

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Pretzel-Crusted Chicken Breast Tenders with Garlicky Dipping SauceRecipe

Photo: Jennifer Causey; Styling: Claire Spollen

A crunchy coating from a snacktime favorite is sure to win big with the kids--especially when paired with a creamy garlic dip. Honey mustard would be good, too.

Serves 4 (serving size: 2 tenders and about 2 tablespoons sauce)

Ingredients

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5 tablespoons yellow cornmeal, divided
1/4 cup 1% low-fat milk
3 teaspoons Dijon mustard, divided
1 large egg, lightly beaten
1 cup finely crushed unsalted pretzel twists
3/4 teaspoon garlic powder, divided
1/2 teaspoon sugar
1/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
8 chicken breast tenders (about 1 1/4 pounds)
Cooking spray
2 teaspoons canola oil
1/4 cup canola mayonnaise
1/4 cup plain Greek yogurt
1 tablespoon chopped fresh chives
2 teaspoons fresh lemon juice

Preparation

1. Preheat oven to 375°.

2. Place 4 tablespoons cornmeal in a shallow dish. Combine milk, 2 teaspoons mustard, and egg in a separate shallow dish, stirring with a whisk. Combine pretzels, remaining 1 tablespoon cornmeal, 1/4 teaspoon garlic powder, sugar, 1/8 teaspoon salt, and pepper in a third shallow dish, stirring with a whisk. Lightly dredge chicken in cornmeal, dip in milk mixture, and dredge in pretzel mixture, pressing gently to coat thoroughly. Lightly coat chicken with cooking spray.

3. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 3 minutes or until browned. Turn chicken over, and place pan in oven. Bake at 375° for 7 minutes or until done.

4. While chicken cooks, combine mayonnaise, yogurt, chives, lemon juice, remaining 1 teaspoon mustard, remaining 1/2 teaspoon garlic powder, and remaining 1/8 teaspoon salt in a medium bowl, stirring with a whisk. Serve sauce with tenders.

Created date

June 2015

Nutritional Information

Calories 405
Fat 13.4 g
Satfat 2.8 g
Monofat 5.7 g
Polyfat 3.2 g
Protein 36 g
Carbohydrate 32 g
Fiber 1 g
Cholesterol 140 mg
Iron 2 mg
Sodium 577 mg
Calcium 56 mg