Oven Baked Chicken Tenders and Honey Mustard Dipping Sauce

Today is a two-fer.  You’re getting some tasty chicken tenders and a delicious dipping sauce to go with them.  The chicken tenders stayed nice and crispy; Sean and I both thoroughly enjoyed them.

Oven Baked Chicken Tenders | A Nerd CooksHoney Mustard Dipping Sauce | A Nerd Cooks

I found the recipe for the chicken tenders on the blog Savory Reviews, and the dipping sauce is adapted from Kristine’s Kitchen.

You’ll need:

Chicken tenders – 

  • 1 lb chicken tenders
  • 1 cup flour
  • 1 cup panko bread crumbs
  • 2 eggs
  • splash of water
  • 1 tbs dijon mustard
  • 1 tsp garlic powder
  • 2 tsp salt
  • 1 tsp pepper
  • 2 tsp paprika
  • cooking spray

Preheat the oven to 425 degrees F.  Line a large baking sheet with foil and top with a rack (what you’d typically cool cookies on).  Spray the rack with cooking spray.  Set aside.

Set up your dredging stations on 3 separate plates/shallow dishes: 1) flour, 1 tsp salt, 1/2 tsp pepper; 2) eggs, splash of water, mustard, 1 tsp garlic powder, 1 tsp salt, 1/2 tsp pepper (whisk all of these together); 3) panko, 2 tsp paprika.

First, coat the chicken tenders in flour, then dip them in the egg mixture, turning once.  Finally, coat the chicken evenly with the panko bread crumb mixture.

Set the tenders on the rack on top of the baking sheet.  Lightly spray the tenders with the cooking spray.

Bake 15-17 minutes, or until the chicken is cooked through and the breading is lightly browned.

Honey Mustard Dipping Sauce – 

  • 1/4 cup plain, non-fat Greek yogurt
  • 3 tbs dijon mustard
  • 3 tbs honey
  • salt and pepper, to taste

Mix everything together in a small bowl.  Taste and adjust the seasonings and amounts of the ingredients if you’d like.


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