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Pretzel-Crusted Chicken Breast Tenders with Garlicky Dipping Sauce

Photo: Jennifer Causey; Styling: Claire Spollen

Yield

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

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.

Ingredients

  • 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

Nutrition 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

How to Make It

  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.