These crispy chicken “wings,” made with boneless, skinless chicken breast tenders, stay crispy with only a light coating of oil--no deep-frying needed. Serve as an appetizer or try them for dinner with crunchy vegetables and dip on the side.

Hilary Meyer
Source: EatingWell Magazine, January/February 2010

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine barbecue sauce, mustard and honey in a large bowl. Set aside 1/2 cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.

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  • Preheat oven to 450 degrees F. Coat a large rimmed baking sheet with cooking spray.

  • Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.

  • Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.

Tips

Ingredient notes: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

69 calories; protein 8.1g 16% DV; carbohydrates 7.8g 3% DV; dietary fiber 0.6g 2% DV; sugars 2.4g; fat 0.7g 1% DV; saturated fat 0.1g 1% DV; cholesterol 24.2mg 8% DV; vitamin a iu 15.3IU; vitamin cmg; folate 8.9mcg 2% DV; calcium 2.3mg; iron 0.6mg 3% DV; magnesium 1mg; potassium 7.9mg; sodium 145.7mg 6% DV; thiaminmg 2% DV; added sugar 2g.

Reviews (14)

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14 Ratings
  • 5 star values: 11
  • 4 star values: 0
  • 3 star values: 3
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/29/2011
I just made these for me & my husband to snack on during the Eagles game and they were fantastic! I served them with some veggies & hummus also. It's not hard to make Game Day healthy! Go Eagles! Read More
Rating: 5 stars
10/30/2011
I love this recipe and even better so do my grandkids and they are very picky. Read More
Rating: 5 stars
10/29/2011
The nutritional value is not completed things are left out. And would the serving size be 2 tenders? I made them with 3 oz pieces of boneless chicken breast and we each had one. But they were really great and so crunchy just like a fried cutlet! Read More
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Rating: 5 stars
10/29/2011
Chicken tenders turned out great! tender juicy and flavorful. I love the marinade as a side dipping sauce I will use this recipe again. Thank you. Read More
Rating: 3 stars
03/14/2013
Not as great as I thought. They looked great after preparing. Only had to cook about 6 mins on each side because the edges started turning black... I think that was because of the cooking spray and the high temp. They were actually really good but I would like to know how to keep the breading attached to the chicken strips and how to keep from black edges. The marinade was awesome though BBQ and honey mustard was great! Pros: The marinade made the tenders juicy and taste pretty good. Cons: Temp was too high turned out black on edges breading came off easily. Read More
Rating: 3 stars
06/20/2012
These were good although when I baked them for the recommended time they ended up with quite a bit of black on 'em - not nearly as pretty as the ones in the picture. Also not sure if I did something wrong but the breading liked to detach from the chicken. Tasted delicious though especially with blue cheese dip on the side. Pros: Tasty Not too greasy Cons: Burned a little. Read More
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Rating: 5 stars
10/30/2011
I loved this recipe! I changed it up a bit since I didn't have all of the ingredients for the marinade. Instead of honey I used maple syrup and instead of dijon mustard I used a combination of of spicy brown mustard and yellow mustard. I also added some poultry seasoning (probably 1/2 tsp) celery seed (1/4 tsp) and garlic powder (1/2 tsp) to the marinade.... Also I used chicken breasts instead of tenders and just cut them up into 3"x1" pieces. It worked great though! I would definitely do this again! Read More
Rating: 5 stars
10/29/2011
For a non-deepfried dish this is amazingly good. My husband couldn't stop eating them. Read More
Rating: 5 stars
10/30/2011
This was easy and very good. The crust was crunchy and the chicken moist. I would definitely make this again. I even liked the bbq/mustard mixture as the dip (which I was unsure of at the start). Read More