0 from 3 votes
Chicken Tenders in Oven
My recipe for Chicken Tenders in Oven are sure to be a new family favorite. My homemade mix tastes just like Shake-and-Bake but with out all the additives. The chicken strips are baked in the oven and done from start to finish in just 30 minutes time.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 238 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1-½ cups fat-free buttermilk
- 1 egg white
- 3 teaspoon hot pepper sauce
- 1 pound boneless skinless chicken strips
- 3 cups cornflakes cereal
- 2 tablespoons paprika
- 1 tablespoon fresh thyme
- 1 tablespoon garlic powder
- 1 teaspoon salt
- nonstick cooking spray
Instructions
- Preheat oven to 400 degrees.
- While oven is preheating, mix buttermilk egg white and hot pepper sauce in a deep bowl: mix well until incorporated. Rinse off chicken strips and add them to the buttermilk mixture. Let them sit while you prepare the crunchy mixture.
- In a large food processor add Cornflake cereal, paprika, fresh thyme, garlic powder, and salt. Pulse until you have crumbs and all the seasonings have been incorporated together. Carefully pour the bread crumb mixture into a shallow plate.
- Line a baking sheet with a silicone baking mat (or aluminum foil) then place a metal cookie cooling wire rack on top of the lined baking sheet. Spray with non-stick cooking spray. Then, begin assembling the chicken. One-by-one place the buttermilk chicken into the shallow plate and coat with crumb mixture. Then place on to the wire rack. Repeat until all the chicken strips have been covered and are on the wire rack.
- Bake for 20 minutes or until crumb coating is crusty and browned and the internal temperature of the chicken reaches 165 degrees.
Cup of Yum
Notes
- Yield: This recipe makes 8 chicken strips.
- Gluten Free - You can make this gluten free by using a gluten free corn check cereal.
- Buttermilk - I like to soak the chicken in buttermilk as it tends to tenderize the chicken prior to cooking.
Nutrition Information
Serving
56g
Calories
238kcal
(12%)
Carbohydrates
23g
(8%)
Protein
29g
(58%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Cholesterol
73mg
(24%)
Sodium
989mg
(41%)
Potassium
581mg
(17%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
2216IU
(44%)
Vitamin C
11mg
(12%)
Calcium
25mg
(3%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 238
% Daily Value*
| Serving | 56g | |
| Calories | 238kcal | 12% |
| Carbohydrates | 23g | 8% |
| Protein | 29g | 58% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 73mg | 24% |
| Sodium | 989mg | 41% |
| Potassium | 581mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 2216IU | 44% |
| Vitamin C | 11mg | 12% |
| Calcium | 25mg | 3% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.