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Diabetes Forecast

The Healthy Living Magazine

Panko-Ranch Chicken Strips

Per Serving

Panko-Ranch Chicken Strips

Makes: 4 servings
Serving Size: 2 chicken tenderloins and 1 Tbsp sauce
Calories 330
Fat 19 g
Saturated Fat 2.6 g
Trans Fat 0 g
Carbohydrate 14 g
Fiber 2 g
Sugars 3 g
Cholesterol 70 mg
Sodium 390 mg
Potassium 260 mg
Protein 27 g
Phosphorus 260 mg
Choices: Starch 1, Lean Protein 3, Fat 2.5
  • Makes: 4 servings
  • Serving Size: 2 chicken tenderloins and 1 Tbsp sauce
  • Preparation Time: 10 minutes
  • Cooking Time: 12 minutes

Ingredients

8 boneless, skinless chicken tenderloins, about 1 lb total
1/4 cup plus 2 Tbsp yogurt ranch dressing, divided
1/2 cup whole wheat panko bread crumbs
3 Tbsp. canola oil
1/8 tsp. salt

Directions

  1. Place the chicken in a medium bowl with 1/4 cup of the ranch dressing; toss until well coated. Place the breadcrumbs in a shallow dish. Coat the chicken pieces, one at a time, with the breadcrumbs. Set aside.
  2. Heat the oil in a large skillet over medium-high heat. Add the chicken and immediately reduce to medium-low heat. Cook for about 12 minutes, gently turning occasionally, until chicken is golden and no longer pink in the center.
  3. Remove the strips from the skillet, and sprinkle with salt. Serve 4 strips with 2 Tbsp of ranch dressing for dipping. Save 4 of the chicken strips.*

*Place in tightly sealed containers and refrigerate for use in Panko-Ranch Chicken Lettuce Wraps.

 
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