Name: Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing
Cook time: 30 min
Total time: 30 min
Ingredients: 2 teaspoons chipotle chili powder or mild chili powder; 2 teaspoons light brown sugar; 1 teaspoon ground cumin; 0.5 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); 0.25 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; 0.25 teaspoon garlic powder; 0.25 teaspoon ground pepper

Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

4.6

(7)

5 Reviews

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.

Breana Lai Killeen, M.P.H., RD

Updated on March 5, 2020

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

5 servings

Nutrition Profile:

Gluten-Free High-Protein Low Added Sugars Low Carbohydrate Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

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

Directions

Position racks in center and top thirds of oven; preheat to 425 degrees F. Coat a baking sheet with cooking spray.
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.
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 1/4 teaspoon salt. Serve the chicken tenders with the dressing.

Tips

To make ahead: Refrigerate dressing (Step 4) for up to 1 day.

Nutrition Facts (per serving)

207	Calories
9g	Fat
7g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 5
Calories 207
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 2g	7%
Total Sugars 4g
Added Sugars 2g	4%
Protein 24g	48%
Total Fat 9g	12%
Saturated Fat 2g	11%
Cholesterol 60mg	20%
Vitamin A 879IU	18%
Vitamin C 6mg	7%
Folate 42mcg	11%
Sodium 470mg	20%
Calcium 58mg	4%
Iron 3mg	14%
Magnesium 35mg	8%
Potassium 406mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.