Oven-Fried Chicken Tenders

Popular
Health score
27%
Oven-Fried Chicken Tenders
30 min.
4
483kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a dish that's both delicious and easy to prepare? Look no further than these Oven-Fried Chicken Tenders! Perfectly crispy on the outside and tender on the inside, these chicken tenders are a crowd-pleaser that will have everyone coming back for seconds.

In just 30 minutes, you can whip up a meal that not only satisfies your cravings but also keeps things healthy. By using the oven instead of frying, you can enjoy that satisfying crunch without the extra calories and guilt. With a delightful blend of golden panko breadcrumbs and savory Parmesan cheese, each bite is packed with flavor that will tantalize your taste buds.

Whether you're serving them up for a family dinner, a casual lunch, or even a game day snack, these chicken tenders are versatile enough to fit any occasion. Pair them with your favorite dipping sauce for an extra kick, and watch as they disappear from the plate in no time. So, gather your ingredients and get ready to impress your friends and family with this simple yet scrumptious recipe!

Ingredients

  • 0.3 cup flour 
  •  eggs 
  • tablespoon water 
  • oz panko bread crumbs plain crispy
  • 0.5 cup parmesan cheese grated
  • 20 oz chicken breast (from two 14-oz packages)
  • serving barbecue sauce 

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat oven to 425°F. Line cookie sheet with foil; spray with cooking spray.
  2. In shallow dish, place flour. In another shallow dish, beat egg and water. In third shallow dish, mix bread crumbs and cheese. Coat chicken with flour; dip into egg mixture, then coat with bread crumb mixture.
  3. Place on cookie sheet.
  4. Bake 15 to 20 minutes, turning once, until chicken is no longer pink in center and coating is golden brown.
  5. Serve with dipping sauce.

Nutrition Facts

Calories483kcal
Protein37.07%
Fat21.64%
Carbs41.29%

Properties

Glycemic Index
18.75
Glycemic Load
4.31
Inflammation Score
-6
Nutrition Score
26.323912838231%

Nutrients percent of daily need

Calories:482.78kcal
24.14%
Fat:11.3g
17.39%
Saturated Fat:3.78g
23.62%
Carbohydrates:48.5g
16.17%
Net Carbohydrates:45.74g
16.63%
Sugar:3.67g
4.08%
Cholesterol:142.51mg
47.5%
Sodium:816.75mg
35.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.56g
87.11%
Selenium:70.05µg
100.07%
Vitamin B3:19.03mg
95.13%
Vitamin B6:1.16mg
58.14%
Phosphorus:500.74mg
50.07%
Vitamin B1:0.71mg
47.21%
Manganese:0.61mg
30.48%
Vitamin B2:0.5mg
29.55%
Vitamin B5:2.58mg
25.77%
Calcium:228.87mg
22.89%
Folate:86.56µg
21.64%
Iron:3.88mg
21.53%
Potassium:682.72mg
19.51%
Magnesium:68.72mg
17.18%
Zinc:2.38mg
15.89%
Vitamin B12:0.75µg
12.48%
Fiber:2.76g
11.06%
Copper:0.21mg
10.39%
Vitamin A:210.61IU
4.21%
Vitamin K:4.3µg
4.09%
Vitamin E:0.5mg
3.34%
Vitamin D:0.42µg
2.83%
Vitamin C:1.7mg
2.06%