Crispy Baked Parmesan-Crusted Chicken Tenders Recipe
Crunchy and flavorful, these baked whole wheat Parmesan chicken tenders deliver a satisfying bite without the guilt of deep-frying. Each tender is coated in a hearty whole wheat breadcrumb mixture, seasoned with Parmesan cheese, paprika, and a hint of Dijon mustard. Baked to perfection, these tender and juicy chicken strips make a delicious and healthier alternative to traditional fried chicken tenders. Dip them in your favorite sauce to create a delightful meal or snack that will please both kids and adults alike.
— Constant Cookbook
Ingredients
- 1/4 cup whole wheat flour
- 2 large eggs
- 1 tbsp Dijon mustard
- 1/2 tsp paprika
- 1 cup panko breadcrumbs, preferably whole-wheat
- 1/3 cup finely grated Parmesan cheese
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 1/4 lb. (about 8) chicken tenders
Instructions
- Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Coat with cooking spray.
- Place the whole wheat flour in a medium bowl. In a shallow container, whisk together the egg, egg white, Dijon mustard and paprika. In a separate shallow container, combine the panko breadcrumbs, Parmesan cheese, salt and pepper.
- Pat the chicken dry with paper towels.
- Working with one chicken tender at a time, dredge the chicken in the flour, shaking off the excess. Next, dip in the egg mixture until the chicken is coated. Last, roll the chicken in the breadcrumb mixture, completely coating the outside.
- Transfer the chicken tenders to the prepared wire rack.
- Lightly coat the chicken tenders with olive oil spray or cooking spray. Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side.
- Serve with Dijon or honey mustard, or your favorite dipping sauce.
Yield
Serves 4
Nutrition
- Serving Size: 2 Chicken Tenders
- Calories: 279 kcal
- Carbohydrate Content: 19.5 g
- Protein Content: 40.4 g
- Fat Content: 4.7 g
- Saturated Fat Content: 1.3 g
- Cholesterol Content: 127.6 mg
- Sodium Content: 381.1 mg
- Fiber Content: 2.6 g
- Sugar Content: 1.3 g
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