Fried" Panko Chicken Tenders

Health score
20%
Fried" Panko Chicken Tenders
22 min.
4
302kcal

Suggestions


Welcome to a culinary adventure that will make your taste buds sing! Our Fried Panko Chicken Tenders are the perfect recipe for anyone craving a crispy, mouthwatering treat without the guilt. Ready in just 22 minutes, this dish is ideal for a quick lunch or a satisfying dinner that the whole family will love.

The magic of these chicken tenders lies in their coating. We use panko breadcrumbs, known for their light and airy texture, which create an irresistibly crispy exterior while keeping the chicken tender and juicy inside. Seasoned simply with freshly ground black pepper and a touch of salt, every bite is flavorful without being overwhelming.

Served with a zesty Cajun-Creole Dipping Sauce, these tenders make for an exciting dish that dips into the vibrant flavors of Southern cooking. Whether you’re serving them at a casual family dinner or at your next gathering, they’re sure to impress! Plus, with only 302 calories per serving, you can indulge without the dreaded food coma. So roll up your sleeves and get ready to whip up these delicious Fried Panko Chicken Tenders that everyone will be raving about!

Ingredients

  • servings barbecue sauce 
  • 0.3 teaspoon pepper black freshly ground
  • 1.5 pounds chicken breast ( 12 tenders)
  • 0.8 cup nonfat buttermilk 
  • 1.5 cups panko bread crumbs (Japanese breadcrumbs)
  • 0.1 teaspoon salt 

Equipment

  • frying pan
  • oven
  • wire rack

Directions

  1. Preheat oven to 45
  2. Combine panko, pepper, and salt in a shallow dish.
  3. Pour buttermilk into another shallow dish.
  4. Dip chicken in buttermilk; dredge in panko mixture, pressing firmly to coat. Shake off excess panko mixture.
  5. Place chicken on a wire rack; let stand 10 minutes. While chicken stands, place a jelly-roll pan in oven to heat.
  6. Coat chicken well with cooking spray.
  7. Remove hot pan from oven; coat with cooking spray. Arrange chicken in a single layer on pan.
  8. Bake at 450 for 23 minutes or until chicken is lightly browned.
  9. Serve with Cajun-Creole Dipping Sauce.

Nutrition Facts

Calories302kcal
Protein56.27%
Fat17.4%
Carbs26.33%

Properties

Glycemic Index
8
Glycemic Load
0.02
Inflammation Score
-4
Nutrition Score
19.681304579196%

Nutrients percent of daily need

Calories:301.68kcal
15.08%
Fat:5.61g
8.63%
Saturated Fat:1.24g
7.73%
Carbohydrates:19.09g
6.36%
Net Carbohydrates:18.03g
6.56%
Sugar:3.95g
4.38%
Cholesterol:109.75mg
36.58%
Sodium:485.82mg
21.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.8g
81.6%
Vitamin B3:19.24mg
96.21%
Selenium:60.12µg
85.89%
Vitamin B6:1.3mg
65.12%
Phosphorus:394.73mg
39.47%
Vitamin B5:2.55mg
25.51%
Vitamin B1:0.33mg
21.79%
Potassium:677.46mg
19.36%
Vitamin B2:0.26mg
15.39%
Magnesium:54.25mg
13.56%
Manganese:0.25mg
12.48%
Iron:1.74mg
9.64%
Zinc:1.32mg
8.77%
Folate:30.92µg
7.73%
Vitamin B12:0.42µg
6.98%
Calcium:56.38mg
5.64%
Copper:0.11mg
5.29%
Fiber:1.05g
4.21%
Vitamin C:2.58mg
3.13%
Vitamin E:0.35mg
2.34%
Vitamin K:2.05µg
1.95%
Vitamin D:0.17µg
1.13%
Vitamin A:53.95IU
1.08%
Source:My Recipes