Crispy, Parmesan-flecked chicken tenders dipped in marinara sauce is an easy dinner the whole family will love. Dipping them in a mixture of plain yogurt with chopped fresh basil would be tasty too. Serve with sautéed green beans and roasted sweet potato wedges. Source: EatingWell Magazine, September/October 2010

EatingWell Test Kitchen
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Ingredients

Directions

  • Preheat oven to 450 degrees F. Place a large wire rack on a baking sheet and coat with cooking spray.

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  • Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.

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

Tips

Note: We like Ian's brand of coarse dry whole-wheat “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.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts

399 calories; 20.3 g total fat; 3.2 g saturated fat; 132 mg cholesterol; 646 mg sodium. 478 mg potassium; 22.3 g carbohydrates; 2.7 g fiber; 4 g sugar; 30.4 g protein; 599 IU vitamin a iu; 1 mg vitamin c; 31 mcg folate; 96 mg calcium; 2 mg iron; 39 mg magnesium;

Reviews (23)

Read More Reviews
23 Ratings
  • 5 star values: 4
  • 4 star values: 18
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0
Rating: 4 stars
05/17/2016
GREAT ALTERNATIVE TO FRYING...KIDS LOVED IT! We loved this! The kids helped to make it. I made sure to use salt free Italian seasoning and garlic powder since the bread crumbs have so much salt in them. Made my own Mariana to control the sugar. Served with green beans....used the left over the next day on salads! I'm mean it's so good! Chicken tenders you can feel good about! Pros: QUICK EASY DINNER.... Cons: NONE Read More
Rating: 4 stars
09/26/2013
Pretty good! These were really good! My super picky boyfriend even ate them willingly haha. I didn't have italian seasoning but I did use some oregano. I also added a bit of paprika and red pepper. They were just a touch dry and plain but I'm sure that's just because I didn't have the right seasonings. We didn't have any marinara but they are GREAT with ranch dressing! I think next time I'll use a little more seasoning. I also do not own a wire baking rack so I made them directly in a tinfoil-lined baking pan and they turned out just fine. They aren't greasy either which is fantastic. Pros: crisp good texture Cons: a bit dry Read More
Rating: 2 stars
09/05/2013
not enough cooking time I made halved the recipe and baked in my toaster oven. I wouldn't say my tenders were any larger than the standard size but after 10-11 minutes per side in a pre-heated toaster oven they were still a little icky-sticky inside (I was about to slice up and serve to my kids - they aren't dippers). Popped them back in for another 5-7 minutes to make sure they were done enough. Agree with previous posters that they don't look anything like the picture -- I think you need to flip more than once during the cooking process to get an even golden glow. Read More
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Rating: 4 stars
06/24/2013
Yum Yum.the only change is that you don't need the italian seasoning just adds sodium...I sprinkled the chicken with sea salt and garlic powder and they were tasty! Oh and I used italian style Panko. Pros: easy and quick Read More
Rating: 4 stars
05/09/2013
Surprisingly delicious My husband surprised me with this recipe. I am used to the gross kind of chicken tenders and when we made this I was amazed at how easy delicious & healthy they were. This recipe is going on the list of frequently made after-work dishes! Pros: Easy & quick Read More
Rating: 4 stars
02/19/2013
we made these gluten free used GF panko breadcrumbs and eliminated the flour and they were just as crisp and tasty. we also make them smaller nugget size instead of tenders. my husband and 4 yr old love these! Pros: crispy and tasty Read More
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Rating: 4 stars
01/24/2013
Very Tasty These came out tasting really good and had a nice crunch. Only thing is they didn't brown evenly and certainly didn't look like the picture but tasty nonetheless. I used panko instead of breadcrumbs. Pros: A lot of flavor Cons: Didn't brown evenly Read More
Rating: 4 stars
01/10/2013
I didn't use as many breadcrumbs as it suggests. Im hoping that means the calories were reduced. I tried it first with garlic roasted marinara sauce. It was very good. Pretty filling. Then I tried it by itself and then I could really taste the great flavors! I cut it up in pieces and the crusts sort of came of. But once you bite right into them without sauce they are delicious. I ate them with a salad with raspberry vinaigrette. I will most likely make these in the future. Pros: Fast and Easy Cons: I had higher expectations but still great. Read More
Rating: 5 stars
09/20/2012
great Read More
Rating: 5 stars
08/24/2012
I've made this three times now and I LOVE it! It's super easy. Plus I never actually have any marinara sauce on hand so I just use tomato and it tastes just as yummy. Read More
Rating: 4 stars
05/18/2012
Yum! This was real easy to make and real quick too. And I was told it was good enough to make again! The only thing for next time is I'm going to cut back on the Italian seasoning. Pros: Quick easy yummy Cons: Too much Italian seasoning Read More
Rating: 4 stars
03/10/2012
Modified and still wonderful! I modified the recipe a slight bit mostly for my budge and diet. I omitted the parm subbed corn meal for flour and used panko instead of bread crumbs. It was wonderful my three boys (and the big guy) gobbled it down. Boys enjoyed theirs with sweet potato fries and heaps of ketchup lol and the boyfriend and I topped a cesear salad with it sweet red peppers kalamata olives and shaved parm. I highly recommend this recipe in either capacity!! Pros: kid-friendly easy quick inexpensive Read More
Rating: 4 stars
10/30/2011
These Parmesan Crusted Chicken tenders are absolutely wonderful. Crispy tasty and easy. My husband raved about them so they are going to be a staple in our house. I served this with a white bean salad and it was marvelous. Definitely give these a whirl you won't be sorry! Read More
Rating: 4 stars
10/30/2011
This recipe was not as good as I anticipated. I think we have just grown past this type of food. I did not think it was worth the effort after all the mess. I think it is a very good and healthy alternative to chicken nuggets however. Read More
Rating: 4 stars
10/29/2011
I had to leave the Italian seasoning out of the recipe. My spouse loathes rosemary. I felt that sacrificed flavor but my spouse thoroughly enjoyed this. I paired it with roasted asparagus with a mayonnaise-parmesan sauce. Read More
Rating: 4 stars
10/29/2011
These were okay but I don't think worth all the effort. I will probably not make again but it was a nice change of pace. Read More
Rating: 4 stars
10/29/2011
I made these tenders a few weeks ago & they were delicious! I added seasoning to the flour & bread crumbs and that added flavor throughout. I served them with Alexia Oven Red Garlic & Parm Potato wedges & sauteed green beans. Perfect dinner! Read More
Rating: 4 stars
10/29/2011
this is delicous Read More
Rating: 4 stars
10/29/2011
Effort? Put the seasoning in Effort? Put the seasoning in a plastic gallon sized bag. Dip tenders in egg wash then put them in bag of seasoning and shake them up to coat. I do the whole pound at one time..zero effort involved and best part is you just throw the seasoning bag away when you are done. These are awesome. Read More
Rating: 5 stars
10/29/2011
Fantastic! I had to substitute a few ingredients with similar ingredients that I had at home. I used a sandwich sprinkle which had all the ingredients usually found in Italian seasoning. I also used a shredded parmesan romano and asiago mix (in the jar) by Kraft instead of plain parmesan. The last substitution was to use Japanese bread crumbs (lower in calories and found at the grocery store) instead of regular bread crumbs. Once you have the three bowls set up preparing the chicken tenders is a breeze. I laid the tenders on parchment paper which was on a cookie tray and baked them for 20 minutes. The outside was crisp and the inside was moist. This recipe was a huge hit! Pros: These chicken tenders were the best ever. Cons: Read More
Rating: 4 stars
10/29/2011
Very Good! Made these last night for dinner and they were very good & will become a staple. Especially liked how they baked up so crisp which isn't always the case w/many 'oven fried' recipies. Only complaint came from my 8 year old who thought there were too many dried herbs which sometimes tasted bitter to her. That would be a simple adjustment to make based on your own preferences. Read More
Rating: 4 stars
10/29/2011
based on the other reviews... Based on the other reviews I was expecting these to be amazing...now the chicken was cooked perfectly and turned out very moist but I can't say I was wowed by the overall flavor. It was good but I wouldn't say GREAT. I don't recommend using marinara for dipping as it totally overwhelms the subtle flavor of the chicken. The upside is that this was a very quick and easy recipe that the whole family enjoyed. Not a lot of WOW! factor but a good meal all the same. Read More
Rating: 5 stars
10/29/2011
Great! Will definitely make again. I have tried and tried to make homemade chicken tenders/nuggets that my family would eat. These were awesome! They were like mini chicken parmesan since we dipped it in marinara. Loved it. Hubby was so happy. Glad I had the rack or they wouldn't have turned out right. Will definitely be making again! Pros: easy. yummy. fast. Cons: must use on a rack Read More