Parmesan–Panko Chicken Tenders

Health score
20%
Parmesan–Panko Chicken Tenders
31 min.
4
384kcal

Suggestions


If you're looking for a delicious and satisfying meal that can be whipped up in just 31 minutes, look no further than these Parmesan–Panko Chicken Tenders! Perfectly crispy on the outside and tender on the inside, these chicken tenders are a delightful twist on a classic favorite. The combination of panko breadcrumbs and freshly grated Parmesan cheese creates a golden crust that is both crunchy and flavorful, making them irresistible for both kids and adults alike.

Whether you're preparing a quick lunch, a hearty dinner, or a main dish for a gathering, these chicken tenders are versatile enough to fit any occasion. Pair them with a fresh salad, some roasted vegetables, or even a side of fries for a complete meal that everyone will love. With a caloric breakdown that balances protein, fat, and carbs, you can enjoy this dish without the guilt!

So, roll up your sleeves and get ready to impress your family or guests with this easy-to-follow recipe. The delightful aroma of garlic and Parmesan wafting through your kitchen will have everyone eagerly anticipating the first bite. Trust us, once you try these Parmesan–Panko Chicken Tenders, they will become a staple in your recipe repertoire!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons canola oil divided
  • 1.5 pounds chicken breast ( 12 tenders)
  • large eggs lightly beaten
  • 0.1 teaspoon garlic powder 
  • 0.5 teaspoon kosher salt 
  • cup panko bread crumbs (Japanese breadcrumbs)
  • 0.3 cup parmesan fresh grated

Equipment

  • bowl
  • frying pan

Directions

  1. Sprinkle chicken with salt, pepper, and garlic powder.
  2. Place eggs in a shallow bowl.
  3. Combine panko and cheese in another shallow bowl. Dip chicken in egg; dredge in breadcrumb mixture.
  4. Heat a large nonstick skillet over medium-high heat.
  5. Add 1 tablespoon oil; swirl to coat.
  6. Add half of chicken; cook 3 to 4 minutes on each side or until browned and done.
  7. Remove from pan. Repeat procedure with remaining oil and chicken.
  8. Sprinkle with parsley, and serve with lemon quarters, if desired.

Nutrition Facts

Calories384kcal
Protein47.44%
Fat40.35%
Carbs12.21%

Properties

Glycemic Index
16
Glycemic Load
0.09
Inflammation Score
-4
Nutrition Score
22.481304261995%

Nutrients percent of daily need

Calories:384.08kcal
19.2%
Fat:16.74g
25.75%
Saturated Fat:3.81g
23.83%
Carbohydrates:11.39g
3.8%
Net Carbohydrates:10.68g
3.88%
Sugar:1.09g
1.21%
Cholesterol:207.53mg
69.18%
Sodium:766.88mg
33.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.27g
88.54%
Selenium:67.79µg
96.84%
Vitamin B3:18.78mg
93.9%
Vitamin B6:1.34mg
67.21%
Phosphorus:489.87mg
48.99%
Vitamin B5:2.93mg
29.3%
Vitamin B2:0.37mg
21.93%
Potassium:703.77mg
20.11%
Vitamin B1:0.27mg
17.85%
Calcium:149.43mg
14.94%
Magnesium:57.64mg
14.41%
Vitamin E:1.84mg
12.29%
Vitamin B12:0.72µg
11.92%
Zinc:1.76mg
11.74%
Iron:1.88mg
10.44%
Manganese:0.19mg
9.48%
Folate:35.25µg
8.81%
Vitamin K:6.74µg
6.42%
Copper:0.11mg
5.36%
Vitamin A:251.8IU
5.04%
Vitamin D:0.71µg
4.75%
Fiber:0.72g
2.86%
Vitamin C:2.04mg
2.48%
Source:My Recipes