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Recipes

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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None
Gibson & Smith
Servings
4
Prep Time
22 min
Cook Time
8 min
Duration
30 min

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
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 4 g