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Oven Fried Chicken Tenders with Panko

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4
Calories: 302 kcal
Course: Main Course
Cuisine: American

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

Instructions

    Cup of Yum
  1. 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.
  2. In a small bowl, combine mustard and garlic. Using a small brush, gently "paint" the chicken strips with the garlic mustard.
  3. 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.
  4. Bake for 12-15 minutes or until browned, turning once halfway through.
  5. 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

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

% 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.