Baked Chicken Tenders

Baked Chicken Tenders are a lovely quick meal for those on the go. These tenders are healthier than most as oven baked . I have served these as a main dish, a snack and ideal for picnics and appetizers/canapes. I add paprika for a little heat but its optional. Served with dipping sauces such as Blue Cheese or Simple Soy Sauce.

Baked Chicken Tenders

An easy option to buying from a shop and far tastier too.

4.62 from 92 votes

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Course: Main Dish, Picnic, Snack

Cuisine: American

Keyword: Breadcrumbs, Cheese, Chicken, Eggs, Parmesan, Spice

Prep Time: 12 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 32 minutes minutes

Servings: 4 People

Calories: 407kcal

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Ingredients

 

MetricImperial

• 20 oz chicken tenders or sliced chicken breast
• 2 oz parmesan grated
• 5 oz breadcrumbs homemade or panko
• 1 large eggs free range
• 1 1/4 oz flour AP or plain
• 1 tbsp water
• 1 tsp paprika Optional
• salt to taste
• pepper to taste

Instructions

• Preheat your oven to 220C/425F/Gas Mark 7
• Lightly spray a non-stick baking tray with cooking oil or line with a tin foil and lightly spray.
• Place 3 dishes in a row. In the first one add the place and a small pinch of salt, pepper and paprika.
  1 tsp paprika, salt, pepper, 1 1/4 oz flour
• In the second add the beaten large egg and the tablespoon of water.
  1 large eggs, 1 tbsp water
• In the third add the breadcrumbs and the parmesan and mix together.
  5 oz breadcrumbs, 2 oz parmesan
• Production line: Dip the chicken pieces into the flour and coat well shanking off any excess. Dunk it gently into the egg and then into the breadcrumbs making sure you have good coverage. Place on the baking tray.
  20 oz chicken tenders
• Repeat until all of the chicken pieces are coated and on the tray.
• Place the chicken in the preheated oven for 10 minutes before turning over and cooking for another 5 – 10 minutes or until they are cooked through, and the breadcrumbs are golden brown.
• Serve in warmed dishes with fries, dipping sauce, salad etc.

Nutrition

Calories: 407kcal | Carbohydrates: 33g | Protein: 42g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 147mg | Sodium: 669mg | Potassium: 634mg | Fiber: 2g | Sugar: 2g | Vitamin A: 221IU | Vitamin C: 2mg | Calcium: 248mg | Iron: 3mg