Oven Fried Chicken Tenders with Panko
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Unrated
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
25 mins
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Servings
4
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Calories
302 kcal
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Course
Main Course
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Cuisine
American
Oven Fried Chicken Tenders with Panko
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These light and airy chicken fingers provide a crunchy texture that isn't fried and pairs perfectly with spicy mustard and sweet BBQ sauce for dipping.
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Ingredients
- 1 ½ pounds chicken breast (boneless skinless cut in strips)
- ¼ cup Dijon mustard
- 2 cloves garlic (grated)
- 2 cups Panko bread crumbs
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 tablespoon extra virgin olive oil
- 1 tablespoon paprika
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Instructions
- Pre-heat oven to 475 and lay a metal cooling rack flat on top of a baking sheet. Spray cooling rack with non-stick spray and set aside.
- In a small bowl, combine mustard and garlic. Using a small brush, gently "paint" the chicken strips with the garlic mustard.
- In a shallow bowl, use fork to combine panko, salt, pepper, olive oil and paprika. Working in batches, add mustard coated chicken to the panko mixture and press to evenly coat all sides. Place panko covered chicken strips on metal rack lined baking sheet.
- Bake for 12-15 minutes or until browned, turning once halfway through.
- Serve with BBQ or dipping sauce of choice.
Notes
- Look for panko next to the traditional bread crumbs are your local grocery store. By baking the chicken on the cooling rack, hot air is able to circulate around the chicken helping to create a nice, crunchy crust.
Nutrition Information
Show Details
Calories
302kcal
(15%)
Carbohydrates
25.5g
(9%)
Protein
37.8g
(76%)
Fat
6.4g
(10%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
5.9g
Trans Fat
0g
Cholesterol
90mg
(30%)
Sodium
1087mg
(45%)
Fiber
1.1g
(4%)
Sugar
2.2g
(4%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 302 kcal
% Daily Value*
| Calories | 302kcal | 15% |
| Carbohydrates | 25.5g | 9% |
| Protein | 37.8g | 76% |
| Fat | 6.4g | 10% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 5.9g | 35% |
| Trans Fat | 0g | 0% |
| Cholesterol | 90mg | 30% |
| Sodium | 1087mg | 45% |
| Fiber | 1.1g | 4% |
| Sugar | 2.2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
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