Homemade "Fried" Chicken Tenders with Dipping Sauce
Mixed Fruit Cups
Ingredients
- 1½ cup panko breadcrumbs (preferably whole wheat)
- 1¾ lb chicken tenderloins
- ¾ cup roasted garlic mayonnaise (such as Hellmann's), divided
- ¼ tsp salt
- ½ tsp pepper
- 2 Tbsp honey
- 2 Tbsp spicy barbecue sauce (such as Stubb's)
- 1 Tbsp yellow mustard
- 1 tsp fresh lemon juice
Instructions
- Preheat oven to 425°F. Place panko in a shallow bowl. Toss together chicken and ½ cup mayonnaise in a large bowl.
- Remove chicken from mayonnaise, and sprinkle with salt and pepper; dredge in panko mixture, shaking off excess. Place on a greased wire rack on a baking sheet. Coat with olive oil cooking spray.
- Bake 20 minutes or until chicken is done.
- Meanwhile, combine ¼ cup mayonnaise, honey, barbecue sauce, mustard, and lemon juice. Serve sauce with chicken.
Side Dish Ingredients
- 2 pears, sliced
- 2 kiwifruit, peeled and sliced
- 2 oranges, peeled and sectioned
- 2 cups seedless red grapes
Side Dish Instructions
- Toss together all ingredients; divide among 6 bowls.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
443
|
71
|
514
|
| Fat (g) | 26 | 0 | 26 |
| Sat. Fat (g) | 4 | 0 | 4 |
| Protein (g) | 32 | 2 | 34 |
| Carb (g) | 18 | 28 | 46 |
| Fiber (g) | 2 | 4 | 6 |
| Sodium (mg) | 406 | 2 | 408 |
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