photo: Marty Rosenbaum

Buffalo Chicken Tenders With Yogurt Ranch

The Dude Diet: Clean(ish) Food for People Who Like to Eat Dirty

January 29, 2018


Buffalo Chicken Tenders Yogurt Ranch (Serves 2 as a meal, 4 as an appetizer/snack)

The Goods:

1 pound boneless, skinless chicken tenders/tenderloins
1 cup whole-wheat Panko breadcrumbs
1 cup Frank’s Red Hot Wing Sauce

For the Yogurt Ranch:

11Ž2 cups nonfat plain Greek yogurt
1 teaspoon dried parsley, crushed (Just use your fingers to crush the flakes.)

1Ž2 teaspoon dried dill weed
1Ž2 teaspoon kosher salt

1Ž4 teaspoon garlic powder
1Ž4 teaspoon black pepper
1/8  teaspoon smoked paprika


Do It:

·       Start by making the yogurt ranch. In a medium bowl, mix together all the ingredients for the dressing until well combined.

·       Place the chicken tenders in a large ziplock food storage bag and add 3Ž4 cup of the yogurt ranch. Seal the bag, removing as much air as possible. Gently squish the chicken around, making sure that each tender gets coated in dressing. Refrigerate for 30 minutes. Go ahead and pop that extra ranch in the fridge, too.

·       Preheat the oven to 350 degrees. Spray a wire rack with cooking spray and place it on top of a baking sheet. Set aside. (If you don’t have a wire rack, you can cook your tenders directly on a baking sheet lined with parchment or aluminum foil. They won’t be quite as crispy, but it’s not a big deal.)

·       Pour the panko into a shallow bowl with a good pinch of kosher salt. Place this bowl next to the prepared baking sheet and get your marinated chicken from the fridge. (You’re setting up a little assembly line to make your life easier.) One at a time, remove the chicken tenderloins from the bag and dredge them in the bowl of panko. Use your fingers to gently press the breadcrumbs onto the chicken tenders; you want each tender to be really well coated. Transfer the breaded tenders to the prepared wire rack, leaving a little bit of space between each one.

·       Bake for 25 minutes or until the tenders are cooked through.

·       Heat the wing sauce in a medium sauté pan. When hot, remove from the heat and

add a few chicken tenders at a time. Use tongs to make sure they get completely coated in sauce. (Just a heads up, the sauce is HOT, so if you’re sensitive to spice, you may only want to coat one side of the tenders.)

·       Transfer the buffalo “fingies” to a plate and serve immediately with the extra

ranch for shameless dipping.