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Parmesan Baked Chicken Tenders
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And just like that, we’ve waved goodbye to 2015 and all the deliciousness it entailed. With a new year comes ample resolutions, and for those vowing to lighten the caloric load without losing out on flavor, I have got you covered with a little something called baked chicken tenders.
I’m all for enjoying lighter takes on my favorite comfort foods, and high atop my list of culinary indulgences are chicken tenders (or fingers, depending on your lingo of choice). Now you can ditch the deep fryer and forget bringing the oil to a boil in favor of these extra light and crispy Parmesan Baked Chicken Tenders. I repeat, baked.
Once these easy, cheesy tenders are on your dinner table, the next question to tackle is “What and how many dipping sauces should join the party?” I’m all for variety when it comes to dipping and dunking, and luckily these cheesy tenders pair well with a whole host of options, from ketchup and ranch to barbecue and marinara (hello, chicken parmesan tenders!). So preheat that oven and get ready to take poultry to a whole new level of healthy perfection.
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Parmesan Baked Chicken Tenders
- 2 Tablespoons olive oil
- 1 cup whole wheat or white breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/4 cup shredded Parmesan cheese
- 1/2 cup all-purpose flour
- 1 large egg
- 2 large egg whites
- 1 1/4 lbs uncooked chicken tenders
Preheat the oven to 475°F. Line a baking sheet with foil and brush it with the olive oil.
In a medium bowl, stir together the breadcrumbs, Parmesan cheese and 1/2 teaspoon pepper. Place the flour in a second medium bowl. In a third medium bowl, whisk together the eggs.
Bread each chicken tender by dredging it in the flour, shaking off any excess, then adding it to the eggs, coating it on all sides and shaking off any excess. Transfer the chicken to the breadcrumb mixture, pressing it onto the chicken on all sides. Place the chicken tender on the prepared baking sheet and repeat the breading process with the remaining tenders, spacing them about 2 inches apart on the baking sheet. Spray the top of the chicken tenders lightly with cooking spray. (This is optional, but it leads to a more golden brown color and crunch.)
Bake the chicken tenders for 15 minutes, turning them once halfway through, until they’re cooked throughout. Remove them from the oven and serve them with your preferred dipping sauces.
- Serving Size: 2 tenders
- Weight Watchers Points: 7
- Calories- 300
- Total Fat- 10g
- Cholesterol- 85mg
- Sodium- 390mg
- Total Carbohydrate- 22g
- Protein- 31g
Recipe by Kelly Senyei of Just a Taste. Please do not reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.
The nutritional data provided in the table above was calculated by a Registered Dietician inputting the ingredients and amounts used into SuperTracker, a USDA program. The figures are an estimate based on the ingredients and amounts used to prepare this food item and should not be considered to be 100% accurate, as results may vary depending on the type of ingredient or amount used to prepare this food item.
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