Chicken Tenders with Two Dips

Why go to a diner for chicken fingers when you can make these healhty and delicious alternatives?

October 17, 2012

Serves: 4
Prep:  6min
Cook: 14min
Total: 20min

  • 1 cup fat-free plain greek yogurt
  • 4 tablespoons organic olive oil
  • 2 tablespoons finely chopped fresh dill
  • 2 tablespoons finely chopped scallions (white and green parts)
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/4 pounds boneless, skinless chicken breast tenders
  • 2 large tomatoes, chopped
  • 1 garlic clove, minced
  • 1/2 teaspoon dried oregano




1. Whisk together the yogurt, 1 tablespoon of the oil, the dill, scallions, lemon juice, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper. Set aside.

2. Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 10 minutes, turning occasionally, until browned on all sides and cooked through. Transfer to a plate and keep warm.

3. Add the remaining 1 tablespoon oil to the skillet. Reduce the heat to medium. Add the tomatoes, garlic, oregano, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper. Cook, tossing frequently, for 4 minutes, or until the tomatoes start to release their juices.

4. Serve the tenders with 1/4 cup dill sauce and 1/4 cup chunky tomato sauce per serving.

Serving Suggestions

MAKE IT A FLAT BELLY DIET MEAL: Serve with 1/2 cup cooked whole wheat couscous (70). Total meal: 402 calories

Nutritional Facts per serving

Calories               327 cal
Fat                       16 g
Saturated fat        2.5 g
Cholesterol          83.5 mg
Sodium                276.6 mg
Carbohydrates     9.2 g
Total sugars         5.8 g
Dietary fiber         1.3 g
Protein                 36.2 g


Healthy Recipe Courtesy of Rodale Recipe Finder

Photo: Con Poulos