Crunchy Baked Parmesan Chicken Tenders
These crunchy baked parmesan chicken tenders are perfect for a quick and easy weeknight meal or as an appetizer!
Ingredients
For the breadcrumb:
- 1¼ cup (65 g) panko breadcrumbs
- 1¼ tablespoon olive oil
- ½ cup (50 g) grated Parmesan cheese
- 1 teaspoon dried oregano
- ¼ teaspoon black pepper
- ¼ teaspoon salt
For the chicken tenders:
- 1 lb. (500 g) boneless, skinless chicken breast, sliced into strips
- ⅓ cup (40 g) all purpose flour
- 1 large egg
- 1 tablespoon Dijion mustard
- 2 tablespoons water
- olive oil spray
For the honey mustard dipping sauce
- ½ cup (140 g) 0% fat Greek yogurt plain
- 2 tablespoons Dijion mustard
- 1 tablespoon honey
Instructions
- Preheat the oven to 390°F (200°C) and line a baking sheet with parchment paper.
Toast the panko breadcrumbs:
- 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:
- In a second shallow dish, whisk together the egg, dijon mustard, and water.
- Place the flour in a third shallow plate.
- 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.
- Place the chicken on the prepared baking sheet and spray lightly with oil.
- 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:
- While chicken is cooking, prepare the dipping sauce. Stir all the ingredients in a small bowl.
- 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
Nutrition
Calories: 305kcal | Carbohydrates: 13g | Protein: 36g | Fat: 11g | Saturated Fat: 3.7g | Cholesterol: 143mg | Sodium: 450mg | Fiber: 0.7g | Sugar: 0.6g
