Parmesan-Crusted Chicken Tenders

Parmesan-Crusted Chicken Tenders

Crispy, Parmesan-flecked chicken tenders dipped in marinara sauce is an easy dinner the whole family will love. Dipping them in a mixture of plain yogurt with chopped fresh basil would be tasty too. Serve with sautéed green beans and roasted sweet potato wedges.

From EatingWell: September/October 2010
Yield: 4 servings
Active Time: 10 minutes
Total Time: 30 minutes

Ingredients

  1. Canola or olive oil cooking spray
  2. 1/4 cup all-purpose flour
  3. 2 large eggs
  4. 1/2 cup finely shredded Parmesan cheese
  5. 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
  6. 1 pound chicken tenders
  7. 1 tablespoon Italian seasoning
  8. 1 teaspoon garlic powder
  9. 1/4 teaspoon salt
  10. 1 cup marinara sauce, heated

Preparation

  1. Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
  2. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. 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 cooking spray.
  3. Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.

Tips & Notes

Nutrition

Nutrition Per Serving: 293 calories; 8 g fat (3 g sat, 2 g mono); 140 mg cholesterol; 22 g carbohydrates; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.

Nutrition Bonus:

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 lean meat