Crispy oven-fried chicken tenders with yogurt honey mustard

Ingredients: 2 chicken breasts, 1 cup panko bread crumbs, fresh dill and paprika spice, 2 egg whites, ¼ cup 1% milk, 2 teaspoons Dijon mustard, 2 teaspoons honey, 2 teaspoons Worcestershire sauce, ½ cup non-fat, all-natural plain yogurt, 1 tablespoon olive oil

Preheat oven to 385° F. Lightly coat a pan with olive oil.

Whisk egg whites and milk together in medium-sized bowl. Place panko bread crumbs in separate bowl. Cut each chicken breast into 6 strips. Dip each chicken breast strip into the egg white and milk mixture. Transfer the drenched chicken breast strip to bowl of panko bread crumbs and coat evenly on all sides. Place the coated chicken breast strip on pre-oiled pan. Repeat process for each strip of chicken breast. Drizzle a little olive oil over each strip of breaded chicken. Sprinkle a dash of salt, ground pepper, paprika and fresh dill onto the chicken strips. Place pan in oven and cook for 20 minutes or until golden brown.

Yogurt honey mustard dipping sauce: combine Dijon mustard, yogurt, honey, Worcestershire sauce and some fresh dill into small bowl. Whisk until smooth. Store in refrigerator until chicken is ready to serve.

Makes 4 servings (3 chicken tenders each), each serving contains approximately:

125 calories, 25 calories from fat, 2 g fat, 2 mg cholesterol, 107 mg sodium, 13 g carbohydrate, 

1 g fiber, 0 g sugar, 14 g protein

Compare with a serving (3 chicken tenders each) of Chicken Select® premium breast strips at McDonald’s:

380 calories, 210 calories from fat, 23 g fat, 55 mg cholesterol, 750 mg sodium, 
21 g carbohydrate, 1 g fiber, 0 g sugar, 23 g protein

Data obtained from www.nutrition.mcdonalds.com on November 21, 2011.