Crispy Cornmeal Chicken Tenders with Chipotle Yogurt Dip

Sweet, nutty cornmeal lends these baked chicken tenders a perfectly crisp coating. For more crunch, opt for medium-grind cornmeal, but if you like a smooth texture, choose fine ground.
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Crispy Cornmeal Chicken Tenders with Chipotle Yogurt Dip image
  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 3/4 cup fine- or medium-grind whole-grain yellow cornmeal
  • 1/2 tsp chipotle chile powder, divided
  • 1/4 tsp plus 1/8 tsp sea salt, divided
  • 1 large egg
  • 20 oz boneless, skinless chicken tenders
  • 1 tbsp safflower oil, divided
  • 1/2 cup plain Greek yogurt
  • 1 1/2 tsp raw honey
  • 2 beefsteak tomatoes, sliced into wedges
  • 1 avocado, peeled, pitted and sliced into wedges

Preparation

  1. Preheat oven to 400 ̊F. In a medium bowl, mix cornmeal and 1⁄4 tsp each chile powder and salt. In a separate medium bowl, whisk egg and 1 tbsp water. Working in batches, dredge chicken in cornmeal mixture, shaking off excess. Transfer chicken to egg mixture, turning to coat; shake off excess. Dredge in cornmeal mixture again, shaking off excess, then transfer to a plate.
  2. In a medium nonstick skillet, heat 1 1/2 tsp oil on medium. Add half of chicken and cook undisturbed until golden brown, about 3 minutes. Flip and cook undisturbed, until golden brown on other side, about 2 more minutes. Transfer to a foil-lined baking sheet; repeat with remaining 11⁄2 tsp oil and chicken. Transfer to oven and bake until opaque throughout, about 8 minutes.
  3. Meanwhile, in a small bowl, mix yogurt, honey and remaining 1⁄4 tsp chile powder and 1/8 tsp salt. Serve chicken with yogurt mixture and tomato and avocado wedges on the side.

Nutrition Information

  • Serving Size: 1/4 of chicken tenders
  • Calories: 400
  • Carbohydrate Content: 285 g
  • Cholesterol Content: 130 mg
  • Fat Content: 16 g
  • Fiber Content: 6 g
  • Protein Content: 36 g
  • Saturated Fat Content: 5 g
  • Sodium Content: 296 mg
  • Sugar Content: 65 g
  • Trans Fat Content: 4 g