Name: BBQ Chicken Tenders
Cook time: 40 min
Total time: 90 min
Ingredients: 1 cup prepared barbecue sauce; 2 tablespoons Dijon mustard; 2 tablespoons honey; 1.5 pounds chicken tenders (see Note); 0.5 cup all-purpose flour; 0.5 teaspoon salt; 0.5 teaspoon freshly ground pepper; 2 large eggs; 1.75 cups coarse dry breadcrumbs, preferably whole-wheat (see Note); Olive oil or canola oil cooking spray

BBQ Chicken Tenders

4.9

(9)

8 Reviews

These crispy boneless, skinless chicken breast tenders stay crisp 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

Updated on June 8, 2018

Cook Time:

40 mins

Additional Time:

50 mins

Total Time:

1 hr 30 mins

Servings:

Yield:

24 tenders

Nutrition Profile:

Dairy-Free Diabetes Appropriate Heart Healthy Low Added Sugars Low Carbohydrate Low Fat Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

1 cup prepared barbecue sauce
2 tablespoons Dijon mustard
2 tablespoons honey
1 ½ pounds chicken tenders (see Note)
½ cup all-purpose flour
½ teaspoon salt
½ teaspoon freshly ground pepper
2 large eggs
1 ¾ cups coarse dry breadcrumbs, preferably whole-wheat (see Note)
Olive oil or canola oil cooking spray

Directions

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.
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 (per serving)

69	Calories
1g	Fat
8g	Carbs
8g	Protein

Nutrition Facts
Servings Per Recipe 24
Serving Size 1 tender
Calories 69
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 1g	2%
Total Sugars 2g
Added Sugars 2g	4%
Protein 8g	16%
Total Fat 1g	1%
Saturated Fat 0g	1%
Cholesterol 24mg	8%
Vitamin A 15IU	0%
Folate 9mcg	2%
Sodium 146mg	6%
Calcium 2mg	0%
Iron 1mg	3%
Magnesium 1mg	0%
Potassium 8mg	0%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.