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Crispy Oven Baked Chicken Tenders

Crispy Oven Baked Chicken Tenders: Healthy & Deliciously Fun

Crispy Oven Baked Chicken Tenders are a healthy alternative that ensures everyone at the table is smiling.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: American
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Chicken Breast Substitution: Can use chicken tenders for convenience.
For the Breading
  • 1 cup All-Purpose Flour Substitution: Gluten-free flour can be used for a gluten-free version.
  • 2 large Eggs No substitution suggested for optimal results.
  • 1 splash Milk Substitution: Can use dairy-free milk for a lactose-free option.
  • 1 cup Breadcrumbs (Panko or Regular) Substitution: Crushed cornflakes or crushed crackers can replace breadcrumbs for a different texture.
  • 1 teaspoon Garlic Powder Substitution: Fresh minced garlic can be used for a more intense flavor.
  • 1 teaspoon Paprika No substitution necessary unless replacing for dietary needs.
  • 1 teaspoon Salt Can adjust to taste preferences.
  • 1 teaspoon Black Pepper Adjust quantity based on spice preference.
  • 1 spray Cooking Spray No specific substitution suggested; any cooking spray works.

Equipment

  • Oven
  • Baking Sheet
  • Parchment Paper
  • Bowls

Method
 

Step-by-Step Instructions for Crispy Oven Baked Chicken Tenders
  1. Preheat your oven to 400°F (200°C) and prepare a baking sheet with parchment paper or cooking spray.
  2. In one bowl, add all-purpose flour. In a second bowl, whisk together eggs and a splash of milk. In a third bowl, mix breadcrumbs with garlic powder, paprika, salt, and black pepper.
  3. Dredge the chicken in flour, dip it in the egg mixture, and finally coat it well in the breadcrumb mixture.
  4. Arrange the breaded chicken tenders on the prepared baking sheet and lightly spray the tops with cooking spray.
  5. Bake for 18-20 minutes, flipping halfway, until golden brown and crispy.
  6. Remove from the oven and let cool slightly before serving with your favorite dipping sauces.

Nutrition

Serving: 1tenderCalories: 220kcalCarbohydrates: 25gProtein: 30gFat: 5gSaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 150mgSodium: 500mgPotassium: 250mgFiber: 1gSugar: 1gCalcium: 50mgIron: 1mg

Notes

Pat chicken dry before breading for better adhesion. Let the breaded tenders rest before baking, and flip halfway through for even crispiness. Use parchment paper for easier cleanup.

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