Parmesan-Crusted Chicken Tenders Recipe

Looking for an easy Parmesan-Crusted Chicken Tenders recipe? Learn how to make Parmesan-Crusted Chicken Tenders using healthy ingredients.


Submitted by colada32

Makes 4 servings



http://www.eatingwell.com/recipes/parmesan_chicken_tenders.html

Recipe Ingredients for Parmesan-Crusted Chicken Tenders

1/4 cup all-purpose flour
2 large eggs
1/2 cup finely shredded Parmesan cheese
1 cup coarse dry breadcrumbs, preferably whole-wheat
1 pound chicken tenders
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1/4 teaspoon salt

Recipe Directions for Parmesan-Crusted Chicken Tenders

  1. Preheat oven to 450F. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 184.8g
Amount Per Serving
Calories
417
Calories from Fat
145
% Daily Value*
Total Fat
16.1g
25%
Saturated Fat
5.4g
27%
Trans Fat
0.0g
Cholesterol
207mg
69%
Sodium
495mg
21%
Potassium
343mg
10%
Total Carbohydrates
21.5g
7%
Dietary Fiber
2.3g
9%
Sugars
1.3g
Protein
44.7g
Vitamin A 5% Vitamin C 0%
Calcium 17% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  • High in niacin
  • High in selenium
  •   Bad points
  • High in cholesterol
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