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Almond Crusted Chicken Tenders

With football season here, chicken wings are a fave in my house. Try this amazing recipe as a fun alternate with half the calories and a fraction of the fat!


1/2 cup (70g) sliced almonds

8 ounces (225g) boneless skinless chicken breast

1 large egg white

1 teaspoon Dijon mustard

1 cup (128g) carrot, chopped

1 clove garlic, peeled

1/2 cup (8g) fresh basil leaves

2 tablespoons shredded Parmesan cheese

1/2 cup (120ml) 0% plain Greek yogurt


Preheat the oven to 400ºF (200ºC), and coat a large sheet pan with olive oil spray. Place the almond slices in the bowl of a food processor and pulse until the almonds are coarsely ground but still chunky. Transfer to a medium bowl. Slice the chicken breast into 6 long slices, then place them on their sides and slice again into 12 long strips; reserve. In a medium bowl, whisk the egg white and Dijon mustard. Dip the chicken strips into the egg white mixture, then dredge in the almonds, placing each strip on the prepared sheet pan leaving space between strips.

Bake the chicken strips for 7 minutes, then flip with a spatula, and bake for 7 minutes longer. Cool on a rack.

While the chicken bakes, steam the carrot pieces and garlic for about 10 minutes, until very tender. Let cool slightly.

Place the basil, carrots, garlic and Parmesan in the bowl of a food processor bowl and process until finely ground, scraping down and repeating until smooth. Add the yogurt and process until very smooth and well-combined.

Serves: 2 | Serving size: 6 strips and 1/2 cup dip

Nutrition (per serving): Calories: 366; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 59mg; Sodium: 474mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 6g; Protein: 38g

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