Oatmeal-Crusted Chicken Tenders

Gluten Free
Health score
15%
Oatmeal-Crusted Chicken Tenders
45 min.
4
290kcal

Suggestions


If you're on the lookout for a delicious and nutritious meal that the whole family will love, look no further than these Oatmeal-Crusted Chicken Tenders! This gluten-free recipe is not only easy to make, but it's also packed with flavor, making it a perfect addition to your lunch or dinner rotation. Imagine tender chicken breast, pounded to just the right thickness, then coated in a crunchy blend of oats and Parmesan cheese—it's a combination that guarantees satisfaction.

With only 290 calories per serving, these chicken tenders are a healthier alternative to traditional fried chicken. The natural goodness of oats brings a delightful texture, while the fresh thyme elevates the dish with its aromatic herbaceous notes. Your taste buds will dance with joy as you enjoy this wholesome twist on a classic favorite.

Ready in just 45 minutes, this recipe is ideal for busy weeknights or leisurely weekends. The best part? You only need a handful of simple ingredients and easy-to-use kitchen equipment. The whole process is a breeze, and you'll be rewarded with a satisfying meal that everyone can enjoy together. So, roll up your sleeves and get ready to impress your family and friends with these irresistible Oatmeal-Crusted Chicken Tenders!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • pound chicken breast tenders 
  • teaspoon thyme leaves fresh chopped
  • cup regular oats 
  • ounces parmesan cheese fresh grated
  • 0.5 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • plastic wrap
  • meat tenderizer

Directions

  1. Preheat oven to 45
  2. Place oats in a food processor, and process for 20 seconds or until coarsely ground.
  3. Add cheese, thyme, salt, and pepper. Pulse to combine, and place in a shallow bowl.
  4. Place each chicken breast tender between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Coat both sides of tenders with cooking spray; dredge tenders in oat mixture.
  5. Place tenders on a baking sheet coated with cooking spray.
  6. Bake at 450 for 15 minutes or until browned.

Nutrition Facts

Calories290kcal
Protein48.46%
Fat30.95%
Carbs20.59%

Properties

Glycemic Index
36
Glycemic Load
4.89
Inflammation Score
-7
Nutrition Score
18.296521762143%

Flavonoids

Apigenin
0.01mg
Luteolin
0.23mg

Nutrients percent of daily need

Calories:290.26kcal
14.51%
Fat:9.76g
15.02%
Saturated Fat:4.36g
27.26%
Carbohydrates:14.61g
4.87%
Net Carbohydrates:12.46g
4.53%
Sugar:0.37g
0.41%
Cholesterol:87.03mg
29.01%
Sodium:764.13mg
33.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.39g
68.78%
Selenium:46.94µg
67.05%
Vitamin B3:12.12mg
60.61%
Phosphorus:469.53mg
46.95%
Vitamin B6:0.89mg
44.55%
Manganese:0.78mg
39.12%
Calcium:270.71mg
27.07%
Vitamin B5:1.94mg
19.43%
Magnesium:67.83mg
16.96%
Potassium:517.28mg
14.78%
Zinc:1.99mg
13.28%
Vitamin B2:0.22mg
12.82%
Vitamin B1:0.17mg
11.63%
Iron:1.56mg
8.65%
Fiber:2.15g
8.6%
Vitamin B12:0.48µg
8.03%
Copper:0.12mg
6.07%
Vitamin A:224.52IU
4.49%
Folate:12.76µg
3.19%
Vitamin C:2.16mg
2.62%
Vitamin E:0.35mg
2.32%
Vitamin D:0.22µg
1.46%
Vitamin K:1.2µg
1.14%
Source:My Recipes