4.7 from 52 votes
Sesame Encrusted Baked Chicken Tenders
These chicken tenders are coated in a mixture of toasted sesame seeds, panko crumbs, and a soy-sesame oil marinade, then baked until crisp and golden. The sesame coating provides a nutty crunch and the soy sauce adds a savory depth. Baking keeps the chicken juicy inside with a crunchy exterior.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
4
servings
Calories:
197 kcal
Course:
Dinner
Cuisine:
Chinese, Japanese
Ingredients
- 8 chicken tenderloin 18 oz total
- ¾ tsp kosher salt to taste
- ¾ tsp black pepper to taste
- 2 tsp sesame oil
- 2 tsp soy sauce low sodium
- 6 tbsp sesame seeds toasted
- ½ tsp kosher salt
- ¼ cup panko
- olive oil spray form
Instructions
- Preheat oven to 425°F. Spray a baking sheet with non-stick oil spray.
- Preheat the air fryer 400F. Cook 10 to 12 minutes, flipping halfway until cooked through, crispy and golden.
- Season chicken with kosher salt and pepper.
- Combine the sesame oil and soy sauce in a bowl, and the sesame seeds, ½t kosher salt and panko in another.
- Place chicken in the bowl with the oil and soy sauce, then into the sesame seed mixture to coat well.
- Place on the baking sheet; lightly spray the top of the chicken with oil spray and bake 8 to 10 minutes, until slightly browned on the bottom.
- Turn over and cook another 4 - 5 minutes or until cooked through and the edges are crisp. Serve over rice with more soy sauce, if desired.
Cup of Yum
Nutrition Information
Serving
2chicken tenders
Calories
197kcal
(10%)
Carbohydrates
5.5g
(2%)
Protein
23g
(46%)
Fat
9g
(14%)
Saturated Fat
1.5g
(8%)
Cholesterol
51mg
(17%)
Sodium
400mg
(17%)
Fiber
1.5g
(6%)
Sugar
0.5g
(1%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 197
% Daily Value*
| Serving | 2chicken tenders | |
| Calories | 197kcal | 10% |
| Carbohydrates | 5.5g | 2% |
| Protein | 23g | 46% |
| Fat | 9g | 14% |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 51mg | 17% |
| Sodium | 400mg | 17% |
| Fiber | 1.5g | 6% |
| Sugar | 0.5g | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.