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Baked Parmesan Chicken Tenders

Baked chicken tenders infused with garlic and a cheesy breading that makes everyone drool. Tastier than any store-bough version!

Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 6
Calories: 235 kcal
Course: Dinner
Cuisine: American

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

Instructions

Prep:
    Cup of Yum
  1. Trim the fat from the tenders.
  2. Preheat the oven to 400F and line a large baking sheet with parchment paper.
Create a breading station:
  1. Set out three medium bowls.
  2. In the first bowl combine the white flour, ¼ teaspoon pepper, and ½ teaspoon salt. Stir to combine.
  3. In the second bowl combine the whisked egg and minced garlic, stir.
  4. In the third bowl combine the basil, paprika, Panko, and parmesan cheese. Stir to combine.
Coat the chicken:
  1. Place the tenders in the flour mixture, then the egg mixture, then the panko mixture making sure to evenly and thoroughly coat each piece.
  2. Place the tenders on the sheet pan leaving enough room between each tender to ensure even cooking.
Bake:
  1. 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:
  1. Remove and serve with marinara sauce.

Nutrition Information

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

% 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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