Chicken tenders with ranch yogurt dip
Crisp chicken breasts sliced thin and pan-fried, then dunked into cold ranch yogurt that's already seasoned and tangy. This shelf's dip does the work of a cream sauce without the cream, and a tired dinner comes together in twenty minutes.
About 570 calories a serving, 48 g protein, 40 g carbohydrate, 22 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.
To buy
- 12 ounces chicken breasts
From your shelf
- 1 container (about 1 cup) farmer's ranch greek yogurt dip, Sabra
Staples
- 2 tablespoons oil
- to taste salt
- to taste pepper
- 1/4 cup flour
- Pat 12 ounces of chicken breasts dry with paper towels, then slice each breast lengthwise into 2 or 3 thin strips, about 1/4 inch thick. Spread 1/4 cup flour on a shallow plate and season it lightly with salt and pepper. Working one strip at a time, dredge the chicken in flour, shaking off excess, until all pieces are coated.
- Set a medium skillet over medium-high heat and pour in 2 tablespoons of oil. When the oil shimmers, lay the chicken strips into the pan in a single layer without crowding; work in batches if needed. Cook for 3 to 4 minutes on the first side until golden and crisp, then flip and cook another 2 to 3 minutes on the second side until cooked through. Transfer to a plate.
- Spoon the ranch yogurt dip into a small serving bowl and set it alongside the chicken. Serve the warm chicken strips with the cold dip for dunking.
Note Swap the chicken for pork cutlets or thick-cut cod fillets. Leftovers keep, refrigerated, for two days; reheat the chicken gently in a low oven and serve cold dip alongside. A green salad or steamed broccoli steadies the plate, or serve with rice to soak up extra dip.
On the label
YOGURT (SKIM MILK, CREAM, MILK PROTEIN CONCENTRATE, CULTURES), CARROT, CUCUMBER, CELERY, CANOLA OIL, ONION, SALT, NATURAL FLAVORS, PECTIN, CULTURED DEXTROSE, CULTURED SKIM MILK, ONION POWDER, SPICES CHEESE, PARSLEY, SODIUM CITRATE, SUGAR, CITRIC ACID, GARLIC POWDER.
Sabra, dips & salsa, serving 30 g, package 10 oz/283 g. Ingredients as printed on the label.
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- Sabra basil pesto hummus, basil pesto
- Sabra mild homestyle salsa, mild homestyle
- Sabra hot fire roasted salsa, hot fire roasted
- Sabra medium homestyle salsa, medium homestyle
Other greek yogurt
- Oikos peach fruit on the bottom greek nonfat yogurt, peachOikos
- Harris Teeter greek nonfat yogurtHarris Teeter
- Harris Teeter greek nonfat yogurtHarris Teeter
- Pyramid greek olive medleyPyramid
- Shoprite greek nonfat yogurt, strawberryShoprite
- Jane's Krazy all purpose mixed-up greek seasoningJane's Krazy
- Hot Rod Bob's gourmet greek dressingHot Rod Bob's
- Tassos greek olives, mediterranean medleyTassos
- Cavender's all purpose greek seasoningCavender's
- Cavender's salt free all purpose greek seasoningCavender's
Cooks as greek yogurt, ranch, dip. Half of it left? Use up the greek yogurt.