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Favorite Appetizer

This quick and budget-friendly appetizer combines lean protein and healthy ingredients for a guilt-free family favorite.
Print Recipe
Prep Time 15 minutes
Cook Time 14 minutes
Total Time 29 minutes
Servings: 4 servings
Course: Appetizer, Snack
Cuisine: American
Calories: 220
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 lb boneless, skinless chicken breast, cut into 1-inch pieces or use firm tofu for vegan option
  • 1 cup plain Greek yogurt use dairy-free yogurt for vegan option
  • 1/2 cup whole-wheat panko or regular breadcrumbs
  • 1/4 cup grated Parmesan cheese optional
  • 2 cloves garlic, minced
  • 1 tbsp lemon zest
  • 2 tbsp lemon juice
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp black pepper
  • 1/2 tsp salt or to taste
  • 1 cup baby spinach, finely chopped
  • 1/4 cup finely chopped green onion
  • 1 tbsp olive oil for greasing or tossing
  • 1 large egg or flax egg for vegan
Optional Dipping Sauce
  • 1/2 cup plain yogurt
  • 2 tbsp chopped fresh herbs
  • 1 tsp honey or maple syrup
  • 1 pinch salt
  • 1 pinch black pepper

Method
 

Preparation
  1. Preheat your oven to 400°F (or heat your air fryer to 375°F). Line a baking sheet with parchment paper or spray lightly with oil.
  2. In a large bowl, whisk the Greek yogurt, egg (or flax egg), lemon juice, lemon zest, garlic, smoked paprika, cumin, salt, and pepper until smooth.
  3. Add the chopped spinach and green onion and stir to combine.
  4. Add the chicken pieces to the bowl and toss until they’re completely coated with the yogurt mixture.
  5. In a separate shallow bowl, mix panko and Parmesan. Dredge each coated chicken piece in the panko mixture, pressing to adhere the crumbs.
  6. Arrange the bites on the prepared baking sheet (or place in air fryer basket in a single layer). Drizzle lightly with olive oil or spray.
Cooking
  1. Bake for 12-14 minutes, flipping once halfway through, until golden and cooked through (internal temp 165°F). In the air fryer, cook for 10-12 minutes, shaking once.
  2. While hot, serve with the herb-yogurt dip or a squeeze more lemon for brightness.

Notes

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven or air fryer for best texture.