Rating: 4.09 stars
11 Ratings
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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 test

total:
30 mins
Servings:
4

Nutrition Profile:

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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; 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.
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