Healthy Baked Parmesan Chicken Tenders
A crispy, golden-brown alternative to fried chicken that uses whole wheat breadcrumbs and savory parmesan cheese.
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Ingredients
- 1 1/2 lbs chicken breast tenders
- 1 cup whole wheat panko breadcrumbs
- 1/2 cup grated parmesan cheese
- 1 tsp garlic powder
- 1/2 tsp dried oregano
- 1/2 tsp paprika
- 2 large eggs
- 1 tbsp dijon mustard
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 spray olive oil spray
Instructions
- 1
Preheat your oven to 400°F (200°C) and place a wire rack over a large baking sheet for maximum crispiness.
- 2
In a shallow bowl, whisk the eggs and dijon mustard together until well combined.
- 3
In a separate shallow dish, mix the panko breadcrumbs, parmesan cheese, garlic powder, oregano, paprika, salt, and pepper.
- 4
Pat the chicken tenders dry with paper towels to ensure the coating adheres properly.
- 5
Dip each chicken tender into the egg mixture, allowing any excess to drip off.
- 6
Dredge the chicken in the breadcrumb mixture, pressing firmly to coat all sides evenly.
- 7
Place the coated tenders on the prepared wire rack and lightly spray the tops with olive oil spray.
- 8
Bake for 15-20 minutes, flipping halfway through, until the internal temperature reaches 165°F and the crust is golden brown.
Nutrition per Serving
310
Calories
38g
Protein
14g
Carbs
11g
Fat
2g
Fiber
1g
Sugar
580mg
Sodium
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