BBQ Chicken Tenders

BBQ Chicken Tenders

These crispy chicken “wings,” made with boneless, skinless chicken breast tenders, stay crispy with only a light coating of oil—no deep-frying needed. Serve as an appetizer or try them for dinner with crunchy vegetables and dip on the side.

From EatingWell: January/February 2010
Yield: about 24 tenders
Active Time: 40 minutes
Total Time: 1 1/2 hours (including 30 minutes marinating time)


  1. 1 cup prepared barbecue sauce
  2. 2 tablespoons Dijon mustard
  3. 2 tablespoons honey
  4. 1 1/2 pounds chicken tenders (see Note)
  5. 1/2 cup all-purpose flour
  6. 1/2 teaspoon salt
  7. 1/2 teaspoon freshly ground pepper
  8. 2 large eggs
  9. 1 3/4 cups coarse dry breadcrumbs, preferably whole-wheat (see Note)
  10. Olive oil or canola oil cooking spray


  1. Combine barbecue sauce, mustard and honey in a large bowl. Set aside 1/2 cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.
  2. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
  3. Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.
  4. Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.

Tips & Notes


Nutrition Per Serving: 67 calories; 0 g fat (0 g sat, 0 g mono); 28 mg cholesterol; 8 g carbohydrates; 8 g protein; 1 g fiber; 141 mg sodium; 7 mg potassium.

Nutrition Bonus:

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 lean meat