
Baked Parmesan Chicken Tenders
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Baked Parmesan Chicken Tenders
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Baked chicken tenders infused with garlic and a cheesy breading that makes everyone drool. Tastier than any store-bough version!
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Ingredients
- 1 ¼ pounds boneless skinless chicken tenders
- ½ cup white flour
- salt and pepper
- 1 egg whisked
- 3 teaspoons minced garlic
- 1 teaspoon dried basil
- ¼ teaspoon paprika
- 1 cup panko
- ⅔ cup freshly grated Parmesan cheese
- 1 cup marinara sauce for dipping
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Instructions
Prep:
- Trim the fat from the tenders.
- Preheat the oven to 400F and line a large baking sheet with parchment paper.
Create a breading station:
- 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.
Coat the chicken:
- 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.
Bake:
- 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.
Serve:
- Remove and serve with marinara sauce.
Nutrition Information
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Serving
1 serving
Calories
235kcal
(12%)
Carbohydrates
19g
(6%)
Protein
28g
(56%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.02g
Cholesterol
90mg
(30%)
Sodium
321mg
(13%)
Potassium
469mg
(13%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
127IU
(3%)
Vitamin C
2mg
(2%)
Calcium
129mg
(13%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 235 kcal
% Daily Value*
Serving | 1 serving | |
Calories | 235kcal | 12% |
Carbohydrates | 19g | 6% |
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 | 321mg | 13% |
Potassium | 469mg | 10% |
Fiber | 2g | 8% |
Sugar | 1g | 2% |
Vitamin A | 127IU | 3% |
Vitamin C | 2mg | 2% |
Calcium | 129mg | 13% |
Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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