Crunchy Parmesan Chicken Tenders

Health score
14%
Crunchy Parmesan Chicken Tenders
27 min.
6
385kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • servings pepper black freshly ground
  • cup buttermilk 
  • 1.5 pounds chicken tenderloins ( 18)
  • large garlic cloves minced
  • tablespoons olive oil extra-virgin
  • 1.3 cups parmesan freshly grated
  • 0.5 teaspoon salt 
  • 0.8 cup seasoned bread crumbs italian-style

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • pie form

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 500 degrees F.
  3. Brush 1 tablespoon of oil over each of 2 heavy large lined baking sheets.
  4. Place the buttermilk in a large bowl.
  5. Add the chicken tenders and stir to coat.
  6. Let stand at least 15 minutes and up to 30 minutes.
  7. Meanwhile, mash the garlic with the salt in a medium bowl.
  8. Whisk in the vinegar and then the remaining 1/2 cup of oil. Season the vinaigrette, to taste, with pepper.
  9. Transfer the vinaigrette to a small serving bowl.
  10. Stir the Parmesan and bread crumbs in a pie dish.
  11. Remove the chicken tenders from the buttermilk and dredge them in the bread crumb mixture to coat completely, pressing to adhere. Arrange the coated chicken tenders on the prepared baking sheets, spacing evenly.
  12. Drizzle the remaining 2 tablespoons of oil over the chicken tenders and bake until they are cooked through and golden brown, about 12 minutes.
  13. Transfer the chicken tenders to a platter and serve the vinaigrette alongside for dipping.

Nutrition Facts

Calories385kcal
Protein37.13%
Fat47.18%
Carbs15.69%

Properties

Glycemic Index
28.33
Glycemic Load
1.62
Inflammation Score
-4
Nutrition Score
18.752173942068%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:385.22kcal
19.26%
Fat:19.81g
30.47%
Saturated Fat:6.32g
39.51%
Carbohydrates:14.82g
4.94%
Net Carbohydrates:14.03g
5.1%
Sugar:4.19g
4.66%
Cholesterol:91.29mg
30.43%
Sodium:903.78mg
39.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.07g
70.14%
Selenium:46.38µg
66.25%
Vitamin B3:12.86mg
64.28%
Vitamin B6:0.93mg
46.36%
Phosphorus:447.24mg
44.72%
Calcium:331.17mg
33.12%
Vitamin B5:1.97mg
19.66%
Vitamin B2:0.32mg
18.56%
Vitamin B1:0.25mg
16.45%
Potassium:543.83mg
15.54%
Magnesium:51.06mg
12.77%
Vitamin K:13.41µg
12.77%
Vitamin B12:0.71µg
11.89%
Vitamin E:1.67mg
11.16%
Manganese:0.22mg
10.96%
Zinc:1.62mg
10.82%
Iron:1.49mg
8.26%
Folate:25.91µg
6.48%
Vitamin A:292.36IU
5.85%
Vitamin D:0.74µg
4.92%
Copper:0.09mg
4.6%
Fiber:0.79g
3.17%
Vitamin C:2.23mg
2.71%