“Fried” Chicken with Honey Mustard Sauce

One of my favorite ways to buy boneless skinless chicken is when it’s already trimmed of fat and cut into “tenders”. They’re easy to work with and really speed along preparation. I’m not a huge proponent of frying food for two main reasons. The obvious one is that it’s one of the least healthy options for serving chicken, but the lesser known (and more personal) reason is that I don’t like dealing with boiling oil!

To get delicious chicken tenders, I like to coat them with breadcrumbs and bake them until they’re crispy. This time, I even made a super easy honey mustard sauce to dip them in. Our craving for crispy chicken strips was satisfied and our healthy meal wasn’t sabotaged with oil.

To start, set up an assembly line. I worked right to left, and you can see the raw chicken tenders on the far right, the battering station in the middle, and the greased baking sheet off to the left.

Baked “Fried” Chicken

1 lb. chicken tenders

½ c. all-purpose flour

½ tsp. salt

½ tsp. black pepper

½ c. skim milk

¼ c. fat-free half and half

1 tsp. garlic salt

1 c. panko bread crumbs

1 tbsp. Italian seasoning

Coat a baking sheet with cooking spray, set aside. Preheat oven to 375 degrees.

On one plate, combine flour, salt, and pepper. Mix with a fork. In a bowl, combine milk, half and half (you could use just milk if you have 2% or whole milk on hand) with the garlic salt. On the second plate, combine the bread crumbs and Italian seasoning and mix with a fork.

I like to use paper plates for this task – it makes for easy cleanup.

Coat each chicken tender with flour, the dip in milk mixture. Shake off excess milk, roll in bread crumbs.

Place on prepared baking sheet, repeat with all chicken tenders.

Bake 12-15 minutes or until tenders are golden brown and cooked through.

While chicken is cooking, prepare this simple sauce. I only had plain yellow mustard on hand when I made it, but you could use Dijon or another grainy mustard for something a little different.

Use a whisk to combine equal parts honey and mustard (I used a quarter cup of each). Serve with chicken tenders. Leftover sauce will keep in the fridge for several months, but I’m thinking you’ll probably finish it long before that.

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