Clean Eating Recipe - Pecan Crusted Chicken Tenders With Yogurt Dill Dip

I made this for the first time this week.  Everyone liked them, especially my son, who is my super picky, only wants to eat junk food kid.  I made a double recipe, so we would have plenty of leftovers for lunch.

For Chicken

- 1/2 cup pecans

-  1/3 cup whole wheat flour

-  2 teaspoons paprika

- 2 teaspoons dry mustard

- 2 teaspoons garlic powder

- 1 teaspoon onion powder

- 1/2 teaspoon salt

- 1/2 teaspoon black pepper

- 1 tablespoon expeller pressed canola oil

- 1/2 cup panko bread crumbs

- 1 large egg

- 1 pound chicken tenders, larger pieced cut in half lengthwise  *if you don't have tenders, substitute breasts and cut into strips.

For Dip

- 1/4 cup nonfat greek yogurt

- 1/4 cup light mayonnaise

- 1 teaspoon lemon juice

- 1/4 teaspoon dried dill

- 1/4 teaspoon garlic powder

-1/4 teaspoon onion powder

- 1 pinch salt

- 1 pinch pepper

TO MAKE THE CHICKEN:  Preheat oven to 475, and line a sheet pan with parchment paper.  Whirl pecans, flour, paprika, dry mustard, garlic powder, onion powder, salt, and pepper in a food processor until pecans are ground into a powder, about 30 seconds.  Drizzle in the oil and blend in processor completely.  Transfer mixture to a shallow dish and stir in panko crumbs.

Beat egg in second shallow dish, and add chicken breasts coating them completely.  Transfer each tender to the breading, turning to coat evenly.  Arrange chicken on  the prepared pan.  Bake until golden brown and nearly firm, 8-10 minutes.

TO MAKE THE DIP:  Stir all the dip ingredients together in a small bowl.

Nutritional Info

Serving Size: 2-3 tenders with dip

418 calories, 20g fat, 3g saturated fat, 34 g protein, 23g carbohydrates, 4g fiber, 120mg cholesterol