Crunchy baked parmesan chicken tenders with a creamy honey mustard dipping sauce - Perfect for a quick and easy weeknight dinner or as an appetizer!
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Crunchy Baked Parmesan Chicken Tenders
Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins
 
Author: as easy as Apple Pie
Course: Main dish / Appetizer
Servings:3 -4

These crunchy baked parmesan chicken tenders are perfect for a quick and easy weeknight meal or as an appetizer!

Ingredients
For the breadcrumb:
  • 65 grams (1 1/4 cup) panko breadcrumbs
  • 1 1/4 tablespoon olive oil
  • 50 grams (1/2 cup) grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
For the chicken tenders:
  • 1 pound (500 grams ) boneless, skinless chicken breast, sliced into strips
  • 40 grams (1/3 cup) all purpose flour
  • 1 large egg
  • 1 tablespoon Dijion mustard
  • 2 tablespoons water
  • olive oil spray
For the honey mustard dipping sauce
  • 140 grams (1/2 cup) 0% fat Greek yogurt plain
  • 2 tablespoons Dijion mustard
  • 1 tablespoon honey
Instructions
  1. Preheat the oven to 200 degrees C (390degrees F) and line a baking sheet with parchment paper.

Toast the panko breadcrumbs:
  1. In a large skillet, toss the panko with the oil. Toast over medium-high heat until golden brown, about 6-7 minutes. Stir constantly to avoid burning.

    Transfer the toasted crumbs to a shallow dish, then add parmesan, oregano, salt, and pepper. Toss to combine.

Prepare the chicken:
  1. In a second shallow dish, whisk together the egg, dijon mustard, and water.

  2. Place the flour in a third shallow plate.

  3. Working one at a time, dredge the chicken strips by rolling them in the flour, dipping them in the egg and mustard mixture, then coating them in the seasoned panko crumbs.

  4. Place the chicken on the prepared baking sheet and spray lightly with oil.

  5. Bake for 15-16 minutes, or until the chicken is fully cooked. Baking times vary depending on thickness of the chicken.

Make the honey mustard dipping sauce:
  1. While chicken is cooking, prepare the dipping sauce. Stir all the ingredients in a small bowl.

  2. Sprinkle the parmesan chicken tenders with fresh parsley and serve hot with the dipping sauce.

Notes

*Nutrition Facts: 1 serving = 3 chicken tenders without dipping sauce

Adapted from The America's Test Kitchen Healthy Family Cookbook

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Calories: 305, Fat: 11g, Saturated Fat: 3.7g, Cholesterol: 143mg, Sodium: 450mg, Carbohydrates: 13g, Fiber: 0.7g, Sugar: 0.6g, Protein: 36g

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