Panko-Crusted Chicken and Crudites with Blue Cheese

Name: Panko-Crusted Chicken and Crudites with Blue Cheese Dip
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Nonstick cooking spray; 1/2 cup low-fat buttermilk; 1/4 cup lowfat sour cream or Greek yogurt; 1 teaspoon cider vinegar; 1/3 cup crumbled blue cheese; Kosher salt and freshly cracked black pepper; 1 pound chicken tenders; 1 egg white; 1 tablespoon water; 3/4 cup plain panko crumbs; 1/4 to 1/2 teaspoon cayenne; Assorted crudites, such as radishes, cucumber spears, and carrot sticks, optional

Servings: persons

Nonstick cooking spray
1/2 cup low-fat buttermilk
1/4 cup lowfat sour cream or Greek yogurt
1 teaspoon cider vinegar
1/3 cup crumbled blue cheese
Kosher salt and freshly cracked black pepper
1 pound chicken tenders
1 egg white
1 tablespoon water
3/4 cup plain panko crumbs
1/4 to 1/2 teaspoon cayenne
Assorted crudites, such as radishes, cucumber spears, and carrot sticks, optional

1
Preheat the oven to 450 degrees F. Spray a small baking sheet generously with nonstick cooking spray.
2
To make the dip, combine the buttermilk, sour cream and vinegar in a medium bowl.
3
Add the blue cheese and mash with a fork, until blended.
4
Season with salt and freshly cracked black pepper, to taste.
5
Cover and refrigerate until ready to use.
6
Season the chicken with salt and freshly cracked black pepper to taste.
7
Lightly beat the egg white and water in a medium bowl.
8
Combine the panko and cayenne on a sheet of waxed paper.
9
Dip each tender into the egg whites, shaking off excess, and then roll into the panko to coat.
10
Place the chicken on the baking sheet in 1 layer and generously spray with cooking spray.
11
Bake on the top rack of the oven until the chicken is cooked through and golden brown, about 20 minutes.
12
Serve with the dip and assorted crudites.
13
Per Serving:
14
Calories 279; Total Fat 16 g; (Sat Fat 4.75 g, Mono Fat 5.5 g, Poly Fat 2.5 g) ; Protein 15 g; Carb 18 g; Fiber 1 g; Cholesterol 42.5 mg; Sodium 481 mg
15
Food Network Kitchens created this lightened-up recipe from a user submission.
16
Click here to see the original recipe.
17
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546

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: Nonstick cooking spray, 1/2 cup low-fat buttermilk, 1/4 cup lowfat sour cream or Greek yogurt, 1 teaspoon cider vinegar, and more.

Yes, Panko-Crusted Chicken and Crudites with Blue Cheese Dip falls under the Meat & Poultry category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Panko-Crusted Chicken and Crudites with Blue Cheese Dip

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions