Use shallow bowls or pie plates to set up a coating station for the tenders. Use one hand for dry ingredients and the other for wet. This prevents you from breading your hands along with the chicken. Oven fries or veggie sticks make a finger-friendly side dish.
- Portion size 4 servings
- Credits : Canadian Living Magazine: January 2013
Ingredients
Mango Yogurt Dip:
Method
Sprinkle chicken with salt and pepper. Combine panko and coconut. Whisk egg whites until frothy. Dredge chicken in cornstarch, shaking off excess. Dip chicken in egg whites, letting excess drip off; dredge in panko mixture, pressing all over to adhere.In skillet, heat 1 tbsp of the oil over medium-high heat. In batches, cook chicken, turning once and adding more oil as necessary, until chicken is no longer pink inside, about 3 minutes. Transfer to paper towels to drain.
Mango Yogurt Dip: Meanwhile, stir together yogurt, mango chutney and mustard until smooth. Serve with chicken.
Nutritional facts Per serving: about
- Fibre 2 g
- Sodium 421 mg
- Sugars 18 g
- Protein 30 g
- Calories 367.0
- Total fat 18 g
- Potassium 431 mg
- Cholesterol 69 mg
- Saturated fat 6 g
- Total carbohydrate 21 g
%RDI
- Iron 7.0
- Folate 2.0
- Calcium 3.0
- Vitamin A 2.0
- Vitamin C 3.0
