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Asian Chicken Tenders with Zesty Lemon Sauce

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Asian Chicken Tenders with Zesty Lemon Sauce
  • Prep 15 min
  • Total 50 min
  • Ingredients 8
  • Servings 12
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Ingredients

  • 3 boneless skinless chicken breasts (about 1 lb)
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1 cup Progresso™ panko crispy bread crumbs
  • 1/2 cup sweet-and-sour sauce
  • 1/2 teaspoon grated lemon peel

Directions

  • 1
    Cut each chicken breast across grain into 8 (1/2-inch-thick) slices. In medium bowl, mix soy sauce, honey, ginger and garlic powder. Add chicken; stir gently until coated. Let stand 20 minutes to marinate.
  • 2
    Heat oven to 400°F. Line 15x10x1-inch pan with foil; spray foil with cooking spray. Place bread crumbs in shallow dish. Drain off any remaining soy sauce mixture from chicken. Toss chicken pieces in bread crumbs to coat; arrange in single layer in pan.
  • 3
    Bake 5 minutes. Turn chicken; bake 5 to 7 minutes longer or until golden brown and crisp.
  • 4
    In small bowl, stir together sweet-and-sour sauce and lemon peel. Serve chicken with sauce for dipping.

Expert Tips

  • tip 1
    Looking for additional ways to use your bottle of sweet-and-sour sauce? Use it as a dipping sauce for pot stickers, wontons or chicken wings.
  • tip 2
    Serve the tenders on wooden skewers so they're easy to pick up.
  • tip 3
    Panko bread crumbs are Japanese-style bread crumbs that are bigger and crispier than regular bread crumbs.

Nutrition Information

100 Calories, 2 1/2g Total Fat, 9g Protein, 11g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
100
Calories from Fat
20
Total Fat
2 1/2g
4%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
25mg
8%
Sodium
230mg
9%
Potassium
80mg
2%
Total Carbohydrate
11g
4%
Dietary Fiber
0g
0%
Sugars
4g
Protein
9g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
0%
0%
Iron
4%
4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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