5.0 from 6 votes
Teriyaki Baked Chicken Tenders Recipe
Baked chicken tenders get a flavor makeover with the addition of a homemade teriyaki sauce. Perfectly crispy, sweet and savory! 236 calories and 5 Weight Watchers Freestyle SP
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 Servings
Calories: 253 kcal
Course:
Main Course
Cuisine:
Japanese
Ingredients
The Sauce:
- ¼ cup rice vinegar
- ¼ cup water
- 3 tablespoons soy sauce
- 2 ½ tablespoons agave nectar
- 2 teaspoons canola oil
- 2 teaspoons cornstarch
- 2 teaspoon minced or grated ginger
- 3 cloves garlic minced
The Chicken:
- ¾ cup whole wheat Panko Breadcrumbs regular panko can be substituted
- 2 tablespoons minced flat-leaf parsley
- ½ teaspoons Chinese 5-spice powder
- ⅛ teaspoons kosher salt
- 1 pound chicken tenders trimmed
Instructions
The Sauce:
- In a small saucepan, whisk together the rice vinegar, water, soy sauce, agave nectar, canola oil, cornstarch, ginger and garlic.
- Bring to a boil over medium heat. Cook, whisking frequently, until the sauce has thickened, about 4 minutes.
- Let the sauce cool slightly, then transfer all but ¼ cup of the sauce to a shallow container, such as a glass baking dish. Reserve the ¼ cup sauce to serve with the cooked chicken tenders.
Cup of Yum
The Chicken:
- Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Lightly coat with cooking spray.
- In another shallow container, stir together the panko breadcrumbs, parsley, Chinese 5-spice powder and salt.
- Working with one chicken tender at a time, dip the chicken in the teriyaki sauce, coating completely. Next, roll the chicken in the breadcrumb mixture, completely coating the outside. Transfer to the prepared baking rack.
- Repeat with the remaining chicken, sauce and breadcrumb mixture.
- Baked until the chicken is just cooked through and the breadcrumbs are starting to brown, turning halfway through, 5 to 6 minutes per side (total 10 to 12 minutes).
- Serve with the reserved teriyaki sauce.
Notes
- Weight Watchers Points: 5 (Freestyle SmartPoints), 6 (Points+)
Nutrition Information
Serving
2Chicken Tenders
Calories
253kcal
(13%)
Carbohydrates
21g
(7%)
Protein
27g
(54%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
73mg
(24%)
Sodium
1044mg
(44%)
Potassium
490mg
(14%)
Fiber
1g
(4%)
Sugar
10g
(20%)
Vitamin A
200IU
(4%)
Vitamin C
4.7mg
(5%)
Calcium
39mg
(4%)
Iron
1.6mg
(9%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 253
% Daily Value*
| Serving | 2Chicken Tenders | |
| Calories | 253kcal | 13% |
| Carbohydrates | 21g | 7% |
| Protein | 27g | 54% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 73mg | 24% |
| Sodium | 1044mg | 44% |
| Potassium | 490mg | 10% |
| Fiber | 1g | 4% |
| Sugar | 10g | 20% |
| Vitamin A | 200IU | 4% |
| Vitamin C | 4.7mg | 5% |
| Calcium | 39mg | 4% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.