Oven Baked Chicken Tenders
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
245 kcal
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Course
Main Course
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Cuisine
American
Oven Baked Chicken Tenders
Description
The recipe starts by patting chicken tenderloins dry and seasoning them simply with salt and pepper. They are then dipped in a mixture of beaten eggs and Dijon mustard, which helps the seasoned panko breadcrumb coating adhere evenly. The breadcrumb mixture includes paprika, garlic powder, and onion powder, lending savory, smoky notes. The coated tenders are arranged spaced on a parchment-lined baking sheet and baked at 425°F until crisp and golden, while the chicken cooks through and stays moist.
This method produces chicken tenders with a crunchy crust from the panko and a flavorful seasoning blend, contrasting the tender chicken inside. Baking instead of frying reduces added fat, making these a practical choice for a satisfying snack or meal component.
These tenders can be served immediately with favorite dips or alongside sides for a casual meal. The recipe suggests flexibility in seasoning and dipping choices.
They can be prepared ahead and frozen after coating, then baked from frozen with an extended cooking time, allowing convenient make-ahead meal prep.
Ingredients
- 1 ¼ pounds chicken tenderloin
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 egg beaten, large
- 1 tablespoon Dijon mustard
- 1 cup panko breadcrumbs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- parsley for garnish, chopped
Instructions
- Preheat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
- Pat the chicken tenders dry with a paper towel and season with salt and pepper.
- In a medium size bowl, whisk together the eggs and dijon mustard. In another medium size bowl, combine the panko breadcrumbs, paprika, garlic powder and onion powder.
- Dip the chicken into the egg mixture, then toss into the panko mixture. Dust off any excess panko mixture and lay the chicken tenders on the prepared baking sheet. Repeat for the remaining chicken and spread them out on the baking sheet so they are not touching.
- Bake in the preheated oven for 12-15 minutes, until the chicken is golden. Enjoy immediately with any dip you like.
Notes
- For make-ahead convenience, freeze the prepared coated tenders on a parchment-lined tray for 2-3 hours before storing in a ziplock bag for up to 3 months.
- When baking from frozen, add 5-10 minutes to the cooking time to ensure thorough cooking and crisp texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 245 kcal
% Daily Value*
| Calories | 245kcal | 12% |
| Carbohydrates | 12g | 4% |
| Protein | 34g | 68% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 132mg | 44% |
| Sodium | 624mg | 26% |
| Potassium | 601mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 354IU | 7% |
| Vitamin C | 2mg | 2% |
| Calcium | 47mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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