Baked Chicken Tenders with Herbed Ranch Dip Recipe | Yummly
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Baked Chicken Tenders with Herbed Ranch Dip

CHEF CARLA HALL(3)
Atena Moon: "I loved them. I liked the dip better when I cooke…" Read More
20Ingredients
65Minutes
660Calories
Make It Now
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Description

In this lesson, Cookie Monster and Chef Gonger give baked chicken some tender love and care! Watch this video for some great pro dips on making ranch from scratch. Sponsored by LACTAID®. LACTAID is great for cooking because it is 100% real milk, just without the lactose — so it’s creamy and dip-licious.

Ingredients

US|METRIC
3 SERVINGS
  • 1 lemon (for marinade and ranch)
  • 2 cups LACTAID® 1% Lowfat Milk
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon iodized coarse sea salt (for marinade)
  • 1/2 teaspoon cayenne pepper
  • 1 pound chicken tenders
  • 3 cups whole wheat breadcrumbs (salt-free)
  • 2 teaspoons sweet paprika
  • 2 teaspoons dried oregano (for breading)
  • 1 tablespoon fresh lemon zest
  • nonstick cooking spray
  • 1/4 cup red onion (about 1/4 of an onion)
  • 1 cup LACTAID® Fat Free Milk
  • 1 teaspoon dried dill
  • 1 teaspoon dried oregano (for ranch)
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon iodized coarse sea salt (for ranch)
  • 1 cup cannellini beans (or Great White Northern beans, cooked, rinsed and drained)
  • 1/2 cup fresh parsley (leaves and tender stems, roughly chopped)
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    Directions

    1. An introduction to Baked Chicken Tenders with Herbed Ranch Dip with Carla Hall, Cookie Monster, and Chef Gonger (Click on this step or "Make It Now" to view introduction.)
    2. Set a resealable gallon zip-top bag in a bowl and fold down the top third to form a collar. Roll a lemon on the cutting board, then cut in half and juice one half into a small bowl using a citrus reamer. Add 2 Tbsp. of the lemon juice into the bag. Add milk, Dijon mustard, black pepper, salt, and cayenne pepper; whisk to combine. Add chicken to the bag, then seal, pushing as much air as possible from the bag. Gently shake or massage the bag to make sure the chicken is completely coated. Lay bag flat on a sheet pan and allow to marinate in the refrigerator for 2–8 hours.
    3. Preheat the oven to 425°F. Mix together the breadcrumbs, paprika, oregano, and lemon zest in a 9x13-inch baking dish. Remove chicken from refrigerator, placing bag in a bowl to prop it up. Open the bag and fold down the top third. Place a wire cooling rack on the sheet pan, spray lightly with cooking spray, and set aside. Use your "wet" hand to remove several chicken tenders from the bag, allowing excess liquid to drip off. Press tenders into the breadcrumbs, then use your "dry" hand to flip the chicken and coat the other side. Use your "dry" hand to move the chicken to the wire rack. Repeat until all chicken tenders are breaded. Wash hands thoroughly after handling raw chicken.
    View 4 More StepsDiscover more recipes from Chef Carla Hall

    NutritionView More

    660Calories
    Sodium44% DV1050mg
    Fat18% DV12g
    Protein108% DV55g
    Carbs29% DV88g
    Fiber24% DV6g
    Calories660Calories from Fat110
    % DAILY VALUE
    Total Fat12g18%
    Saturated Fat4.5g23%
    Trans Fat
    Cholesterol105mg35%
    Sodium1050mg44%
    Potassium1500mg43%
    Protein55g108%
    Calories from Fat110
    % DAILY VALUE
    Total Carbohydrate88g29%
    Dietary Fiber6g24%
    Sugars18g36%
    Vitamin A50%
    Vitamin C100%
    Calcium60%
    Iron45%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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    Reviews(3)

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    Atena Moon a month ago
    I loved them. I liked the dip better when I cooked the beans myself.
    Grandhisiri a month ago
    LOVE IT GUYS THANKS FOR TEACHING
    Lauren 3 months ago
    Loved the chicken tenders, but the herbed ranch dip not so much. I will definitely make again

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