We eat a lot of chicken in our house, so I find I have to get pretty creative in the kitchen so that we don’t get bored with chicken…although really, who get ever get bored with chicken?! There is really so much you can do with chicken. You can bake it, roast it, grill it, saute it, or dip in in crunchy pretzels so that it becomes extra crispy and super tasty…
Yes, that’s right, pretzels aren’t only meant to be enjoyed from a big bowl on game day! They are also great crushed and baked on chicken. Seriously good.
Not only is this recipe family friendly, it’s also figure friendly. Pretzels themselves are virtually fat-free. Plus, these tenders are dipped in egg whites and then baked instead of fried.
Recipe adapted from Rachael Ray
Ingredients
- 4 - 4 oz. boneless, skinless chicken breasts cut into strips
- 2 egg whites
- 2 Tbsp honey mustard
- 1-1/2 cups pretzels, crushed
- 2 Tbsp Parmesan cheese
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp smoked sweet paprika
- dash of sea salt and fresh ground pepper
Instructions
Preheat oven to 400F. Line a baking sheet with foil, spray with non-stick cooking spray and set aside.
In a small bowl, whisk together egg whites and honey mustard. Set aside.
In another bowl, mix together pretzels, cheese, onion powder, garlic powder, paprika, salt and pepper.
Dip a chicken tender in the egg white mixture then dip it in the pretzel mixture, coating all sides. Place on prepared baking sheet. Continue until all the chicken is coated.
Spray tops of chicken lightly with cooking spray. Bake in oven for 18 - 20 minutes, or until chicken is completely cooked.
Serve with honey-mustard dipping sauce (optional - see notes)
Notes
For the honey-mustard dipping sauce: mix 1/2 cup non-fat plain Greek yogurt with 2 Tbsp honey mustard.
Like I mentioned earlier, these tenders were a hit with the whole family. You could even make these into pretzel crusted nuggets for the kids! I also roasted some green beans on the side for a complete meal.
I served these Pretzel Crusted Tenders with a healthy honey-mustard dipping sauce, which the kids and I absolutely loved. If you’re anything like my husband, then you’ll prefer your Tenders with ketchup!
Either way you serve these, be prepared to enjoy!
Print This
{ 7 comments… read them below or add one }
I’m sure my kids would love these! Such a fun way to cook chicken
They will…as will you
My family eats tons of chicken as well. These look great, I will definitely be making them.
Great! I know you will enjoy
This looks like it might satisfy mt salt craving as well!
La. recently posted..Absentee Blogger Award
LOL…yes, I suppose it would!
How fun! I’ve always wanted to try out a pretzel crust!
Chung-Ah | Damn Delicious recently posted..Italian Meatball Sandwiches
{ 1 trackback }