Parmesan-Crusted Chicken Tenders

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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.

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Cook Time:
10 mins
Additional Time:
20 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:

Ingredients

  • Canola or olive oil cooking spray

  • ¼ cup all-purpose flour

  • 2 large eggs

  • ½ cup finely shredded Parmesan cheese

  • 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)

  • 1 pound chicken tenders

  • 1 tablespoon Italian seasoning

  • 1 teaspoon garlic powder

  • ¼ teaspoon salt

  • 1 cup marinara sauce, heated

Directions

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

  2. 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.

  3. 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
20g Fat
22g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 399
% Daily Value *
Total Carbohydrate 22g 8%
Dietary Fiber 3g 10%
Total Sugars 4g
Protein 30g 61%
Total Fat 20g 26%
Saturated Fat 3g 16%
Cholesterol 132mg 44%
Vitamin A 599IU 12%
Vitamin C 1mg 1%
Folate 32mcg 8%
Sodium 646mg 28%
Calcium 96mg 7%
Iron 2mg 13%
Magnesium 39mg 9%
Potassium 478mg 10%

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.

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