Healthy Baked Chicken Tenders
Healthy Baked Chicken Tenders recipe. The best way to cook chicken tenderloins (aka chicken tenders) is in the oven.
Ingredients
- 1 pound chicken tenders, (about 6-7 medium pieces)
- ½ cup all-purpose flour
- 1 large egg, (lightly beaten)
- ½ teaspoon smoked paprika powder
- 1 cup panko breadcrumb
- ½ cup grated parmesan cheese
- 3 tablespoons olive oil
Optional:
- ½ teaspoon salt
- a pinch of black pepper
Instructions
- Preheat the oven to 425°F
- On a large plate, place the flour. In a shallow dish, beat the egg, and season with paprika. In a third shallow dish, mix panko bread crumb, parmesan cheese, olive oil, and add the optional salt and black pepper if needed.
- First, pat the chicken tenders dry with paper towels and coat the chicken tenders with the flour. Give a little shake to remove excess flour.Dip the chicken into the egg mixture, shake off excess then coat the meat with bread crumbs and press down to adhere.
- Place all chicken tenders on a lightly greased baking sheet. Bake for about 8 minutes (less or more time depending on the thickness). Then turning the chicken tenders, continue cooking for 8 more minutes (less or more time depending on the thickness) or until the chicken is no longer pink or cooked through and the coating is golden brown.
- Serve with homemade honey mustard dipping sauce.
Video
Notes
If you love herbs and spices, you can mix any spices of your choice (Italian seasoning, basil, oregano, etc) with breadcrumbs.
Nutrition
Calories: 233kcalCarbohydrates: 14gProtein: 19gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 71mgSodium: 438mgPotassium: 291mgFiber: 1gSugar: 1gVitamin A: 186IUVitamin C: 1mgCalcium: 87mgIron: 1mg
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