Fried" Panko Chicken Tenders

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

Suggestions


If you're on the hunt for a delectable dish that perfectly balances crispy texture with tender, juicy chicken, look no further than our Fried Panko Chicken Tenders! Ready in just 22 minutes, these flavorful tenders make for an ideal meal—whether it's a satisfying lunch, a delightful dinner, or a star attraction at your next gathering. With only 302 calories per serving, you can indulge without the guilt!

What sets these chicken tenders apart is the unique panko breadcrumb coating that elevates the crunch to a whole new level. The clever use of Cajun-Creole Dipping Sauce adds a zesty kick, making each bite an explosion of flavor that will have everyone coming back for more. Plus, the simple preparation allows you to whip them up quickly, which is perfect for busy weeknights or spontaneous get-togethers.

Not only do these tenders please the palate, but they also pack a protein punch with over half of their calories coming from lean chicken breast. The crispy oven-baked finish eliminates the need for deep frying, making this dish a healthier alternative without sacrificing taste. Gather your friends and family, fire up the oven, and let the aroma of these irresistible tenders transform your kitchen into a culinary haven!

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