Coconut Chicken Tenders With Mango Yogurt Dip
Coconut Chicken Tenders With Mango Yogurt Dip
Photography by Ryan Brook/TC MEDIA
- Preparation time: 20 minutes
- Total time : 20 minutes
- Portion size: 4
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 367 |
| pro | 30 g |
| total fat | 18 g |
| sat. fat | 6 g |
| carb | 21 g |
| dietary fibre | 2 g |
| sugar | 18 g |
| chol | 69 mg |
| sodium | 421 mg |
| potassium | 431 mg |
| % RDI: | - |
| calcium | 3 |
| iron | 7 |
| vit A | 2 |
| vit C | 3 |
| folate | 2 |
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.
Ingredients
- 1 lb 1lbchicken tenderschicken tenders
- 1/4 tsp 1/4tspsalt
- 1/4 tsp 1/4tsppepper
- 2/3 cup 2/3cuppanko bread crumbs
- 1/3 cup 1/3cupunsweetened shredded coconut
- 2 2egg whiteegg whites
- 1/4 cup 1/4cupcornstarch
- 3 tbsp 3tbspvegetable oil Mango Yogurt Dip:
- 1/4 cup 1/4cupplain yogurt
- 3 tbsp 3tbspmango chutney
- 1/2 tsp 1/2tspDijon mustard
Preparation
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.
Additional information :
Change It Up
Coconut Chicken Tenders With Apricot Ginger Dip
Omit yogurt dip. Bring 3 tbsp each apricot jam and water, and 1 tsp minced fresh ginger to simmer; cook until syrupy, about 3 minutes. Stir in dash of sriracha.
Source : Canadian Living Magazine: January 2013
