Chicken Tenders get a Healthy Make-over
Believe it or not, all chicken tenders are not alike. This version is baked, not fried, and still results in a crispy, crunchy, tasty crust.
Makes: 5 servings (4-5 tenders per serving)
- ¾ cup whole-wheat panko bread crumbs (can substitute regular whole-wheat bread crumbs)
- ½ cup toasted wheat germ
- ¼ cup grated Parmesan cheese
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- 1 pinch cayenne pepper
- 1 teaspoon Kosher salt
- 2 eggs (may substitute 4 egg whites)
- 2 pounds boneless, skinless chicken tenders
Preheat oven to 450°. Line two baking sheets with aluminum foil, shiny side up, and liberally coat with vegetable oil spray. In a large bowl stir together the bread crumbs, wheat germ, Parmesan cheese, onion and garlic powder, cayenne pepper, salt, and pepper until well-combined.
In a small bowl, whisk the eggs. Dip the chicken tenders into the eggs. Drip off excess egg and place tenders in the bread crumb/seasoning mixture. Place the tenders on the baking sheets. Lightly coat the top of the tenders with the vegetable oil spray.
Bake for 15 minutes (no need to turn) or until the breading is golden brown and the juice runs clear.
Note: To save on sodium, reduce of omit salt. For more or less ‘heat,’ increase or omit the cayenne pepper.
Nutrition information per serving(without substitutions): 330 calories, 50 g protein, 8 g fat(2 g sat fat), 190 mg cholesterol, 15 g carbohydrate, 3 g fiber, 420 mg sodium.
This recipe was inspired by From Junk Food to Joy Food.
For more food and nutrition information, please contact Kris Bonham, RDN at firstname.lastname@example.org.