Chicken Tenders with Honey Mustard Sauce
- 4 Servings
- 280 Calories per Serving
Panko breadcrumbs are coarser than regular breadcrumbs and add a nice crunch.
Ingredient List
Chicken
- 1/3 cup from 1 tub Mountain High™ Original Plain Whole Milk Yoghurt
- 1/4 teaspoon pepper
- 1/2 teaspoon garlic salt
- 1/2 teaspoon ground coriander
- 1 pound chicken breast tenders (not breaded), patted dry
- 1 cup panko breadcrumbs
- Cooking spray
Sauce
- 1/4 cup spicy brown mustard
- 1/4 cup from 1 tub Mountain High™ Original Plain Whole Milk Yoghurt
- 2 tablespoons honey
Preparation
- In a shallow dish, stir together the 1/3 cup yoghurt, pepper, garlic salt, and coriander. Mix well. Add chicken and turn to coat evenly.
- Place breadcrumbs in a shallow dish. Dip yoghurt-covered chicken into breadcrumbs and turn to coat evenly. Place chicken on a greased baking sheet with sides. Spray the top of the chicken with cooking spray to help with browning. Bake uncovered at 425°F for 18 to 20 minutes or until chicken is no longer pink inside.
- Meanwhile, make the sauce: In a small bowl, combine the sauce ingredients and mix well. Serve the warm chicken tenders with the sauce.
Tips
- Feel free to use Mountain High™ Plain Low Fat Yoghurt or Mountain High™ Plain Fat Free Yoghurt instead of Mountain High™ Original Plain Whole Milk Yoghurt, if you'd like.
Nutrition Information
Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 280
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 5g | 8% |
| Saturated Fat | ½g | 3% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 55mg | 18% |
| Sodium | 500mg | 21% |
| Total Carbohydrate | 32g | 11% |
| Dietary Fiber | 0g | 0% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 12g | % Value not available |
| Protein | 28g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 6% |
| Iron | Value not available | 4% |
| Potassium | 105mg | 3% |
| Thiamin | Value not available | 4% |
| Riboflavin | Value not available | 0% |
| Niacin | Value not available | 0% |
| Vitamin B6 | Value not available | 0% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 0% |
| Phosphorus | Value not available | 0% |
| Magnesium | Value not available | 2% |
| Zinc | Value not available | 0% |
| Manganese | Value not available | 6% |
| Selenium | Value not available | 8% |
| Copper | Value not available | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1,
- Fruit 0,
- Other Carbohydrate 1,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 3&½,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat ½,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving2
