Panko-Crusted Chicken and Crudites with Blue Cheese Dip

Name: Panko-Crusted Chicken and Crudites with Blue Cheese Dip
Prep time: 35 min
Cook time: 35 min
Total time: 35 min
Yield: 6
Cuisine: Global
Ingredients: 79 milliliters crumbled blue cheese; 0 teaspoons cayenne; 454 grams chicken tenders; 1 teaspoon cider vinegar; 1 egg white; 59 milliliters lowfat sour cream or Greek yogurt; 6 servings Kosher salt and freshly cracked black pepper; 118 milliliters low-fat buttermilk; 177 milliliters plain panko crumbs; 1 Tbsp water; 6 servings Assorted crudites, such as radishes, cucumber spears, and carrot sticks, optional

Panko-Crusted Chicken and Crudites with Blue Cheese Dip might be just the main course you are searching for. One serving contains 158 calories, 21g of protein, and 5g of fat. This recipe serves 6. It can be enjoyed any time, but it is especially good for The Super Bowl. Head to the store and pick up cider vinegar, panko crumbs, buttermilk, and a few other things to make it today. To use up the cider vinegar you could follow this main course with the Vinegar Pie as a dessert. From preparation to the plate, this recipe takes roughly 35 minutes.

Instructions

Preheat the oven to 450 degrees F. Spray a small baking sheet generously with nonstick cooking spray.

Ingredients you will need

Cooking Spray

Equipment you will use

Baking Sheet

Oven

To make the dip, combine the buttermilk, sour cream and vinegar in a medium bowl.

Ingredients you will need

Buttermilk

Sour Cream

Vinegar

Dip

Equipment you will use

Bowl

Add the blue cheese and mash with a fork, until blended. Season with salt and freshly cracked black pepper, to taste. Cover and refrigerate until ready to use.

Ingredients you will need

Cracked Black Peppercorns

Blue Cheese

Salt

Season the chicken with salt and freshly cracked black pepper to taste. Lightly beat the egg white and water in a medium bowl.

Ingredients you will need

Cracked Black Peppercorns

Egg Whites

Whole Chicken

Water

Salt

Equipment you will use

Bowl

Combine the panko and cayenne on a sheet of waxed paper. Dip each tender into the egg whites, shaking off excess, and then roll into the panko to coat.

Ingredients you will need

Egg Whites

Ground Cayenne Pepper