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Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

Asparagus and bacon are wrapped around spiced chicken tenders in this quick and healthy chicken dinner. Serve with a green salad tossed with a balsamic vinaigrette or make extra cucumber-ranch dressing and use it for your salad too.

Ingredients

  • 2 teaspoons chipotle chili powder or mild chili powder
  • 2 teaspoons light brown sugar
  • 1 teaspoon ground cumin
  • ½ teaspoon salt, divided
  • 10 chicken tenders (about 1 pound)
  • 20 thin asparagus spears, trimmed
  • 5 slices bacon, halved
  • 1 very small cucumber (about 4 ounces)
  • ¼ cup nonfat plain Greek yogurt
  • 2 tablespoons buttermilk
  • 2 tablespoons mayonnaise
  • 1 tablespoon lemon juice
  • 1 tablespoon finely chopped fresh chives or 1 teaspoon dried
  • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground pepper

Instructions

  • Position racks in center and top thirds of oven; preheat to 425°F. Coat a baking sheet with cooking spray.
  • Combine chili powder, brown sugar, cumin and ¼ teaspoon salt in a small bowl. Sprinkle both sides of chicken with the spice mixture. Place the chicken on the prepared baking sheet. Place 2 asparagus spears on each chicken tender and wrap with ½ slice of bacon to hold everything together.
  • Bake the chicken on the center rack for 5 minutes. Turn the broiler to high and move the chicken to the top rack. Broil, watching carefully, until the bacon is lightly browned, 5 to 8 minutes more.
  • Meanwhile, peel cucumber, halve it lengthwise and scrape out the seeds. Grate the cucumber on the large holes of a box grater. Combine in a small bowl with yogurt, buttermilk, mayonnaise, lemon juice, chives, dill, garlic powder, pepper and the remaining ¼ teaspoon salt. Serve the chicken tenders with the dressing.

Tips

MAKE AHEAD TIPS
  • Refrigerate dressing (Step 4) for up to 1 day.

AUTHOR EatingWell Test Kitchen, Breana Killeen
BRAND EatingWell

YIELD 5 servings
SERVINGS 5
ACTIVE TIME 30 minutes
TOTAL TIME 30 minutes

Nutrition

Per serving 207 Calories
Total Fat 9 g
Saturated Fat 2 g
Mono Saturated Fat 3 g
Cholesterol 60 mg
Sodium 470 mg
Fiber 2 g
Protein 24 g
Potassium 406 mg
Added Sugars 2 g
Total Sugars 4 g
Calcium 57 mg
Folate 42 mcg
Omega-6 3 g
Vitamin E 2 mg
Zinc 1 mg
Vitamin B3 10 mg
Carbohydrate Servings ½

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