Chicken Tenders-Gundersen Lutheran 500 Club Dietitians
Crusted Chicken Tenders
Makes 4 servings
Getting started Equipment you will need: baking sheet, large wire rack, fork, shallow dish (3), small bowl, whisk, spatula, wooden spoon, tongs Preheat oven to 450° Do right away when you get home: Action step 1
1/4 cup all-purpose flour
2 large eggs
1/2 cup finely shredded Parmesan cheese
1 cup coarse dry breadcrumbs
1 Tbsp. Italian seasoning
1 tsp. garlic powder
1/4 tsp. salt
1 lb. skinless uncooked chicken tenders
1. Place large wire rack on baking sheet and coat with spray. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine cheese and breadcrumbs in a third shallow dish.
2. Combine seasoning, garlic powder and salt in a small bowl. Sprinkle mixture on tenders. 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 spray. Cooking spray 1 cup marinara sauce or pizza sauce
3. Place chicken tenders in oven and bake for 10 minutes. Turn each tender over and coat with spray. Continue baking until breading is crisp and tenders are cooked through, about 10 minutes. Place sauce in microwave for 45 seconds or until warm. Serve with tenders for dipping.
Suggested Side Items: green beans and fresh fruit
Tips: Try dipping chicken tenders in a mixture of plain non-fat yogurt with chopped fresh basil for a low-fat dip.
Shopping list: 1 lb. skinless chicken tenders Marinara or pizza sauce Finely shredded Parmesan cheese
Check for: Cooking spray All-purpose flour Eggs Dry breadcrumbs Italian seasoning Garlic powder Salt
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