¼ cup all-purpose flour
2 large egg
½ cup finely shredded parmesan cheese
1 cup coarse dry breadcrumbs, preferably whole-wheat (see note)
1 lb chicken tender
1 Tbsp Italian seasoning
1 tsp garlic powder
¼ tsp salt
1 cup marinara sauce, heated
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.
Note: We like Ian’s brand of coarse dry whole-wheat “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 293
- Calories from fat 72
- Total Fat 8gm 12%
- Sodium 603mg 25%
- Total Carbohydrates 22gm 7%
- Fiber 3gm 12%
- Protein 31gm
- Cholesterol 140mg 47%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.