Spiced Lemon Yogurt Chicken Tenders

Try this flavorful version of chicken tenders without the breading! Serve with a side broccoli or kale salad or cut up some nonstarchy vegetables like carrots and peppers.

Nutrition Facts

Serving Size: 2 tenders

  • Calories 175
  • Carbohydrate 5 g
  • Protein 30 g
  • Fat 3 g
  • Saturated Fat 0.8 g
  • Sugars 3 g
  • Dietary Fiber 1 g
  • Cholesterol 65 mg
  • Sodium 375 mg
  • Potassium 345 mg

This Recipe Serves 4

Ingredients

8 chicken tenders (or tenderloin), rinsed and patted dry (about 1 pound)
1 cup nonfat, plain Greek yogurt
Grated rind and juice of a large lemon
1 tablespoon paprika
1 tablespoon grated gingerroot
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon salt
1 medium lemon, quartered (optional)

Instructions

  1. Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag. Seal tightly and toss back and forth until well coated. Refrigerate 8 hours.
  2. Heat a grill pan liberally coated with cooking spray over medium-high heat. Remove chicken from marinade, discarding marinade, and grill 3 minutes on each side or until no longer pink in center. Serve with the quartered lemon, if desired.

Choices/Exchanges: 1/2 Carbohydrate, 3 Lean Protein

From Two-Step Diabetes Cookbook by Nancy S. Huges

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