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Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

MP9651a_Obrien

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.

Servings

5 servings

Prep Time

30 minutes

Total Time

30 minutes

Ingredients

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

Instructions

  1. Position racks in center and top thirds of oven; preheat to 425°F. Coat a baking sheet with cooking spray.
  2. Combine chili powder, brown sugar, cumin and 1/4 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 1/2 slice of bacon to hold everything together.
  3. 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.
  4. 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 1/4 teaspoon salt. Serve the chicken tenders with the dressing.

Tips

Refrigerate dressing (Step 4) for up to 1 day.

Nutrition Facts

Per serving (recipe makes 5 servings)

Calories 207kcal
Carbohydrate Total 7g
Total Sugars 4g
Added Sugars 2g
Fiber 2g
Total Fat 9g
Saturated Fat 2g
Mono Saturated Fat 3g
Cholesterol 60mg
Sodium 470mg
Protein 24g
Potassium 406mg
Calcium 57mg
Folate 42mcg
Omega-6 3g
Vitamin E 2mg
Zinc 1mg
Vitamin B3 10mg