6 Ways to Cook Chicken + Oven Baked Chicken Tenders
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6 Ways to Cook Chicken + Oven Baked Chicken Tenders
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If you want to know how to cook chicken, so it's juicy, check out this post and recipe video to see how to bake it, cook it in a pan, and poach it!
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Ingredients
- 1.25 pounds chicken tenders boneless skinless
- ½ cup all-purpose flour
- salt
- black pepper
- 1 egg whisked
- 3 teaspoons garlic minced
- 1 teaspoon basil dried
- ¼ teaspoon paprika
- 1 cup panko breadcrumbs
- ⅔ cup Parmesan Cheese freshly grated
- 1 cup marinara sauce for dipping
Instructions
- Trim the fat from the tenders.
- Preheat the oven to 400F and line a large baking sheet with parchment paper.
- Set out three medium bowls.
- In the first bowl combine the white flour, ¼ teaspoon pepper, and ½ teaspoon salt. Stir to combine.
- In the second bowl combine the whisked egg and minced garlic, stir.
- In the third bowl combine the basil, paprika, Panko, and parmesan cheese. Stir to combine.
- Place the tenders in the flour mixture, then the egg mixture, then the panko mixture making sure to evenly and thoroughly coat each piece.
- Place the tenders on the sheet pan leaving enough room between each tender to ensure even cooking.
- Place in the oven and bake for 15 minutes before flipping the tenders and cooking for another 5 to 8 minutes or until the internal temperature of the chicken reaches 165F.
- Remove and serve with marinara sauce.
Nutrition Information
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Serving
1 serving
Calories
249kcal
(12%)
Carbohydrates
22g
(7%)
Protein
28g
(56%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
1g
(5%)
Trans Fat
0.02g
(1%)
Cholesterol
90mg
(30%)
Sodium
515mg
(21%)
Potassium
591mg
(13%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
304IU
(6%)
Vitamin C
4mg
(4%)
Calcium
130mg
(13%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 249 kcal
% Daily Value*
| Serving | 1 serving | |
| Calories | 249kcal | 12% |
| Carbohydrates | 22g | 7% |
| Protein | 28g | 56% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 90mg | 30% |
| Sodium | 515mg | 21% |
| Potassium | 591mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 304IU | 6% |
| Vitamin C | 4mg | 4% |
| Calcium | 130mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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