Rice-breaded chicken with yogurt sauce
These breaded chicken tenders are already studded with vegetables and come ready to cook, so they're a quick base for dinner. A garlicky yogurt sauce and simple greens make them feel substantial without fuss.
About 410 calories a serving, 43 g protein, 16 g carbohydrate, 22 g fat. From USDA figures for 86% of the ingredients; amounts are the recipe's.
To buy
- 1/2 cup plain yogurt
- 3 cups fresh spinach or mixed greens
From your shelf
- 1 package (about 8 oz) rice breaded chicken breast and vegetable tenders
Staples
- 2 tablespoons oil
- 2 cloves garlic
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Heat 2 tablespoons oil in a large skillet over medium-high heat until shimmering. Arrange the chicken tenders in the pan in a single layer and cook for 4 minutes on the first side without moving them, then flip and cook another 4 minutes until golden and heated through, about 165°F [74°C] at the thickest part.
- While the chicken cooks, mince 2 garlic cloves and stir them into 1/2 cup plain yogurt with 1/4 teaspoon salt and 1/4 teaspoon pepper. Set aside.
- Transfer the cooked chicken to a plate. Add 3 cups fresh spinach or mixed greens to the same pan off heat and toss until wilted from the residual warmth, about 1 minute.
- Divide the greens between two plates, top with the chicken tenders, and spoon the yogurt sauce over each serving.
Note Swap the yogurt sauce for harissa-spiced mayonnaise or tahini thinned with lemon juice. Leftover chicken keeps three days refrigerated; reheat gently in a low oven. Serve with flatbread, rice, or roasted potatoes to soak up the sauce.
On the label
BONELESS CHICKEN BREAST WITH RIB MEAT, RICE FLOUR, CAULIFLOWER, CHICKPEAS, WATER, CABBAGE, YELLOW CORN FLOUR, CONTAINS 2% OR LESS OF YELLOW CORN MEAL, BROWN SUGAR, SALT, CORN STARCH, PEA PROTEIN, GARLIC POWDER, ONION POWDER, YEAST EXTRACT, RAISIN JUICE CONCENTRATE, HONEY, WHITE PEPPER, SUNFLOWER OIL, WHOLE DEHYDRATED YELLOW PEA, WHOLE DEHYDRATED CHICKPEA, SPICE, BAMBOO FIBER, PSYLLIUM HUSK
Perdue, frozen poultry, chicken & turkey, serving 99 GRM, package 18 oz. Ingredients as printed on the label.
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Cooks as chicken breast, rice. Half of it left? Use up the chicken breast.