Chicken Tenders with Honey Mustard Sauce
- 4 Servings
- 280 Calories per Serving
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
Nutrition Information (Amount per serving)
Total Fat 5g 8%, Saturated Fat 1/2g 3%, Cholesterol 55mg 18%, Sodium 500mg 21%, Potassium 105mg 3%, Total Carbohydrate 32g 11%, Dietary Fiber 0g 0%, Vitamin A 0%, Vitamin C 0%, Calcium 6%, Iron 4%, Vitamin D 0%, Vitamin E 0%, Thiamin 4%, Riboflavin 0%, Niacin 0%, Vitamin B6 0%, Folic Acid 0%, Vitamin B12 0%, Pantothenic Acid 0%, Phosphorus 0%, Magnesium 2%, Zinc 0%, Selenium 8%, Copper 0%, Manganese 6%
Nutrition Other (Amount per serving)
Calories 280, Calories from Fat 45, Trans Fat 0g, Monounsaturated Fat 1g, Polyunsaturated Fat 0g, Soluble Fiber 0g, Insoluble Fiber 0g, Sugars 12g, Protein 28g, Beta-Carotene 0%, Omega-3 0g, Carbohydrate Choice 2, Starch 1, Fruit 0, Other Carbohydrate 1, Skim Milk 0, Low-Fat Milk 0, Milk 0, Vegetable 0, Very Lean Meat 3 1/2, Lean Meat 0, Medium-Fat Meat 0, High-Fat Meat 0, Fat 1/2, Fruits 0c, Vegetables 0c, Grains 0oz-eq, Meat & Beans 0oz-eq, Dairy 0c, Fats & Oils 0tsp
