Baked Buffalo Chicken Tenders
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Baked Buffalo Chicken Tenders
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Baked Buffalo Chicken Tenders are crispy on the outside and juicy and tender on the inside. Toss them in spicy buffalo sauce and serve them with a side of cool and creamy Greek yogurt blue cheese dipping sauce!
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Ingredients
Buffalo Chicken Tenders
- 1 pound boneless skinless chicken breasts or chicken tenders
- 1/4 cup all purpose or gluten-free flour
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and fresh ground black pepper
- 1/2 cup panko breadcrumb, gluten-free if needed
- 1 egg whisked with 2 tablespoons water and 1 tablespoon of hot sauce
- cooking spray
- 1/2 cup buffalo wing sauce, such as Frank's Wing Sauce
Blue Cheese Dipping Sauce
- 1/2 cup plain greek yogurt
- 1/4 cup crumbled blue cheese
- 1 tablespoon fresh lemon juice
- 1 tablespoon water
- 1 teaspoon apple cider vinegar
- 1/8 teaspoon garlic powder
- 1/8 teaspoon onion powder
- Salt and fresh ground black pepper to taste
Instructions
- Preheat oven to 425° F. and line a baking sheet with parchment paper or foil. If using foil spray it with cooking spray.
- Pat the chicken dry with paper towels. If you are using chicken breasts pound them out so they are an even thickness and then cut them into tender sized strips.
- In a bowl whisk together the egg, water, and a tablespoon of hot sauce. In a shallow dish or plate whisk together the flour, spices, salt and pepper. In a second shallow dish or plate spread out the panko and season it with a little salt and pepper.
- Take several chicken tenders and toss them in the flour mixture. Shake off any excess flour and then dunk them into the egg mixture until coated. Roll the chicken around in the panko until coated. Lay the tenders onto the prepared baking sheet making sure not to crowd them. Repeat the process until all the chicken is coated.
- Spray the tops of the chicken with cooking spray or drizzle them lightly with oil. Bake for 6 minutes and then flip the chicken tenders over. Bake for another 5-6 minutes or until the chicken is golden brown and cooked through. If the chicken isn't browning, switch the heat to broil and broil for several minutes.
- While the chicken bakes, combine all of the ingredients for the blue cheese dip in a small bowl. Stir them together until combined and taste for seasoning.
- Remove the chicken tenders from the oven and toss them in a large bowl with the buffalo sauce until they're coated. Serve immediately with the blue cheese dipping sauce.
Nutrition Information
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Serving
1g
Calories
377kcal
(19%)
Carbohydrates
19g
(6%)
Protein
48g
(96%)
Fat
11g
(17%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
6g
Cholesterol
153mg
(51%)
Sodium
401mg
(17%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 377 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 377kcal | 19% |
| Carbohydrates | 19g | 6% |
| Protein | 48g | 96% |
| Fat | 11g | 17% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 6g | 35% |
| Cholesterol | 153mg | 51% |
| Sodium | 401mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
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