Parmesan-Crusted Chicken Tenders

Rating: 4.09 stars
23 Ratings
  • 5 star values: 4
  • 4 star values: 18
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2010

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Recipe Summary

total:
30 mins
Servings:
4
Nutrition Profile:
Healthy Aging
Low Added Sugars
Nutrition Info
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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

Per Serving:
399 calories; protein 30.4g; carbohydrates 22.3g; dietary fiber 2.7g; sugars 4.1g; fat 20.3g; saturated fat 3.2g; cholesterol 131.6mg; vitamin a iu 599.3IU; vitamin c 1.3mg; folate 31.5mcg; calcium 96.3mg; iron 2.3mg; magnesium 39mg; potassium 477.6mg; sodium 645.8mg; thiamin 0.1mg.
Exchanges:

1 starch, 1 vegetable, 3 lean meat
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Reviews (9)

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
Reviews:
Most Helpful Most Positive Least Positive Newest
mandres268@hotmail.com
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
EatingWell User
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
EatingWell User
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
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EatingWell User
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
EatingWell User
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
EatingWell User
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
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EatingWell User
Rating: 4 stars
10/29/2011
this is delicous Read More
Dear Prudence81
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
Margaret
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
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