Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

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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 April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Victoria Seaver, M.S., RD

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

5 servings

Nutrition Profile:

Low-Carb Nut-Free Soy-Free High-Protein Gluten-Free Low-Calorie

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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.

Originally appeared: EatingWell.com, October 2016

Nutrition Facts (per serving)

207	Calories
9g	Fat
7g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 5
Serving Size 2 chicken tenders & 3 Tbsp. dressing each
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.

Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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