Oven-Baked Chicken Tenders

Low-sodium restaurant-style chicken tenders. Baked rather than fried, these crispy tenders are much lower in fat, but have a whole lot of flavor. These freeze wonderfully; place leftovers into an airtight container for later meals. Serve with honey mustard for dipping.

Serves: 12Hands-on: 15 minutesTotal: 30 minutesDifficulty: Easy

Serves: 12

Ingredients

  • 3 lbs. boneless, skinless chicken breast, cut into strips
  • ½ cup unbleached all-purpose flour
  • ½ cup white whole-wheat flour
  • ½ cup bread crumbs
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • 1 tsp. freshly ground black pepper
  • ½ cup low-fat milk
  • 1 egg white

Directions

  • Preheat oven to 375°F. Take out a large baking sheet, cover with aluminum foil, spray lightly with oil, and set aside.
  • Wash the chicken and pat dry.
  • Combine the flours, bread crumbs, and seasonings in a large zip-top plastic bag. Seal and shake well to combine.
  • Whisk together the milk and egg white in a shallow bowl. One piece at a time, dip the chicken into the milk mixture, then place in the flour bag, seal, and shake vigorously to coat. Place breaded tenders on the prepared baking sheet.
  • Place baking sheet on middle rack in oven and bake for 10–15 minutes, until golden brown.
  • Remove from oven and serve immediately.

Recipe Information

Serves: 12

Ingredients

  • 3 lbs. boneless, skinless chicken breast, cut into strips
  • ½ cup unbleached all-purpose flour
  • ½ cup white whole-wheat flour
  • ½ cup bread crumbs
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • 1 tsp. freshly ground black pepper
  • ½ cup low-fat milk
  • 1 egg white

Directions

  • Preheat oven to 375°F. Take out a large baking sheet, cover with aluminum foil, spray lightly with oil, and set aside.
  • Wash the chicken and pat dry.
  • Combine the flours, bread crumbs, and seasonings in a large zip-top plastic bag. Seal and shake well to combine.
  • Whisk together the milk and egg white in a shallow bowl. One piece at a time, dip the chicken into the milk mixture, then place in the flour bag, seal, and shake vigorously to coat. Place breaded tenders on the prepared baking sheet.
  • Place baking sheet on middle rack in oven and bake for 10–15 minutes, until golden brown.
  • Remove from oven and serve immediately.

Nutrition Information

Nutrition Information
Amount per serving
Calories180
Total Fat2.5g
Saturated Fat1g
Cholesterol75mg
Sodium120mg
Total Carbohydrate11g
Dietary Fiber1g
Sugars1g
Protein29g