Chicken Tenders Recipe

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  1 Tablespoon Kosher Salt (Plus 1/2 Teaspoon, Divided)
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  Paprika, Smoked(10g)
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  Onion powder(5g)
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  Garlic powder(5g)
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  Honey(15g)
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  Buttermilk, Cultured, Low-Fat(240g)
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  Chicken Breast, Boneless Skinless(680g)

  Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

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  Bread Crumbs, Panko, Dry(480g)

  Plain dry bread crumbs. Panko works too but is lighter per cup.

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  Olive oil(30g)

  Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

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  Egg Whites(908g)

  Carton egg whites (e.g., Great Value, Eggland's Best) — no separating needed.

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  Mustard, Dijon(15g)

  Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

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  Greek Yogurt (Nonfat)(120g)

  Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

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  Mustard, Dijon(30g)

  Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

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  Honey(15g)
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  Pinch salt

Instructions

1. 1Combine the smoked paprika, onion powder, garlic powder, buttermilk, and honey in a large bowl and whisk until well combined. Add the chicken breast pieces, toss to coat thoroughly, and let stand at room temperature for 30 minutes.
2. 2While the chicken marinates, combine the panko breadcrumbs with the remaining smoked paprika, onion powder, garlic powder, and salt in a shallow dish. Drizzle the olive oil over the top and toss until the breadcrumbs are evenly moistened.
3. 3In a second shallow dish, whisk together the liquid egg whites and Dijon mustard until combined.
4. 4Remove the chicken pieces from the marinade one at a time, shaking off excess liquid. Dip each piece into the egg white mixture to coat all sides, then press firmly into the panko mixture, coating completely on all sides. Arrange coated pieces on a foil-lined baking sheet, leaving space between each piece.
5. 5Heat the olive oil in a large skillet over medium-high heat until shimmering, about 1–2 minutes. Working in batches to avoid crowding, cook the chicken tenders for 5–7 minutes per side over medium-high heat until golden brown and the internal temperature reaches 165°F.
6. 6While the chicken cooks, whisk together the nonfat Greek yogurt, Dijon mustard, and honey in a small bowl to make the dip. Taste and adjust honey as needed.
7. 7Divide the cooked chicken tenders evenly into 12 airtight containers while hot, allowing them to cool to room temperature before sealing. Store the honey mustard dip in a separate container.
8. 8Refrigerate all containers for up to 4 days. Reheat chicken in a 350°F oven for 8–10 minutes until warmed through, or serve cold with the dip on the side.