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Crispy Chicken Tenders
Oven Baked Chicken Tenders with lemon garlic flavours, coated in a golden parmesan Panko crumb! Oven fried, crispy chicken strips with an irresistible crunch!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 449 kcal
Course:
Appetizer , Dinner
Cuisine:
American
Ingredients
- 1 egg large
- 2 tablespoons olive oil
- 2 tablespoons lemon juice or juice of ½ a lemon
- 1 tablespoon fresh parsley chopped
- 2 teaspoons garlic minced
- ¾ teaspoon salt to season
- ¼ teaspoon cracked pepper
- 28 ounces chicken tenders
- 1 cup panko breadcrumbs
- ½ cup regular breadcrumbs garlic, herb or Italian seasoned for extra flavour
- 1 teaspoon mild paprika or sweet, smoky, spicy
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ cup Parmesan Cheese fresh grated
Instructions
- Preheat oven to 400°F (200°C). Lightly grease a baking tray / sheet with cooking oil spray, or a light coating of oil. Set aside.
- In a large bowl, whisk together the egg, oil, lemon juice, parsley, garlic, salt and pepper.
- Dip chicken tenders into egg mixture and let sit for 5 minutes while preparing crumb mixture. OPTIONAL: Cover and allow to marinate in the refrigerator for 30 minutes to an hour (if time allows).*
- In another bowl, combine both breadcrumbs, paprika, garlic powder, onion powder and parmesan cheese.
- Dredge the egg coated chicken in the breadcrumb/parmesan mixture, lightly pressing to evenly coat.
- Arrange tenders on the baking sheet / tray and lightly spray with cooking oil spray.
- Bake for 10 minutes. Flip and bake for a further 5-10 minutes or until cooked through. (Broil in the last 2-3 minutes for a golden crispy crumb!)
Cup of Yum
Notes
- *Chicken tenders develop a deeper flavour when marinated in the egg mixture. If you don't have time, you can skip this step.
- MIX WELL.
- OPTIONAL: Season with a pinch of salt and flavour with ½ to 1 teaspoon of white vinegar.
- ½ cup of a whole egg mayo
- ¼ cup Dijon mustard
- ¼ cup of honey
Nutrition Information
Calories
449kcal
(22%)
Carbohydrates
23g
(8%)
Protein
50g
(100%)
Fat
16g
(25%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Trans Fat
0.03g
Cholesterol
172mg
(57%)
Sodium
992mg
(41%)
Potassium
850mg
(24%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
500IU
(10%)
Vitamin C
7mg
(8%)
Calcium
150mg
(15%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 449
% Daily Value*
| Calories | 449kcal | 22% |
| Carbohydrates | 23g | 8% |
| Protein | 50g | 100% |
| Fat | 16g | 25% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 172mg | 57% |
| Sodium | 992mg | 41% |
| Potassium | 850mg | 18% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 500IU | 10% |
| Vitamin C | 7mg | 8% |
| Calcium | 150mg | 15% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.