5 from 3 votes
Oven Baked Chicken Tenders
These baked chicken strips are pefectly crispy outside and tender inside.
Prep Time
5 mins
Cook Time
20 mins
Servings:
4
Calories:
567 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 2 egg
- ½ cup mayonnaise 115g
- ¼ cup water
- 1 cup panko breadcrumbs 63g
- 3 tablespoons all-purpose flour
- 1 teaspoon paprika powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon black pepper ground
- 1 teaspoon onion powder
- 2 pounds chicken tenderloin 907g
Instructions
- Preheat the oven to 400F / 200C, line a large baking pan with parchment paper and set aside.
- Whisk the eggs, mayonnaise and water together in a shallow bowl.
- In a separate shallow bowl, whisk together breadcrumbs, flour, paprika, garlic powder, salt, pepper and onion powder.
- Dip the chicken tenders, one at a time, into the egg mixture first, drain it, then add it to the breadcrumb mixture and press the breadcrumbs onto the chicken.
- Place breaded tenders onto the prepared baking pan.
- Spray the tops with olive oil or vegetable oil spray, then bake for 15 to 20 minutes or until a light golden brown and the interal temperature is 165F / 74C.
Cup of Yum
Notes
- To cut chicken breast into tenders,
- slice against the grain and create strips of equal length and thickness.
- Lightly toast the breadcrumbs in a dry pan for the crunchiest coating.
- Press the chicken when coating with breadcrumbs to help the mixture adhere to the chicken.
- Spray the chicken lightly with oil for a golden-brown crust. If you skip this step, the chicken will still be crunchy and flavorful.
- Always check for doneness with a meat thermometer. Chicken should reach 165F/74C before removing it from the oven.
- To cut chicken breast into tenders, slice against the grain and create strips of equal length and thickness.
- Lightly toast the breadcrumbs in a dry pan for the crunchiest coating.
- Press the chicken when coating with breadcrumbs to help the mixture adhere to the chicken.
- Spray the chicken lightly with oil for a golden-brown crust. If you skip this step, the chicken will still be crunchy and flavorful.
- Always check for doneness with a meat thermometer. Chicken should reach 165F/74C before removing it from the oven.
- Storage - keep leftovers in an airtight container inside the fridge for up to 5 days.
- There are 5 WW Blue Plan SmartPoints in one serving.
Nutrition Information
Calories
567kcal
(28%)
Carbohydrates
17g
(6%)
Protein
54g
(108%)
Fat
30g
(46%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
14g
(82%)
Monounsaturated Fat
7g
(35%)
Trans Fat
1g
(50%)
Cholesterol
239mg
(80%)
Sodium
1165mg
(49%)
Potassium
943mg
(20%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
454IU
(9%)
Vitamin C
3mg
(3%)
Calcium
61mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 567
% Daily Value*
| Calories | 567kcal | 28% |
| Carbohydrates | 17g | 6% |
| Protein | 54g | 108% |
| Fat | 30g | 46% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 14g | 82% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 1g | 50% |
| Cholesterol | 239mg | 80% |
| Sodium | 1165mg | 49% |
| Potassium | 943mg | 20% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 454IU | 9% |
| Vitamin C | 3mg | 3% |
| Calcium | 61mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.