Description
A kid-friendly, oven-baked chicken tender recipe that offers a healthier alternative to frying. These tenders feature a crunchy parmesan and panko crust, making them perfect for family dinners and involving children in the cooking process.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breasts
- 1 cup grated Parmesan cheese
- 1.5 cups Panko breadcrumbs
- 2 large eggs
- 0.5 cup all-purpose flour
- 1 tbsp Italian seasoning
- 1 tsp garlic powder
- Salt and black pepper to taste
- Cooking spray or olive oil
Instructions
- Preheat oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.
- Pat chicken breasts dry and slice into strips about 1 inch thick and 3-4 inches long. Pound thicker pieces to ensure even cooking.
- Set up a breading station with three shallow bowls: Bowl 1 contains flour mixed with half the Italian seasoning and garlic powder. Bowl 2 contains whisked eggs with a splash of milk. Bowl 3 contains Panko, Parmesan, remaining Italian seasoning, garlic powder, salt, and pepper.
- Dredge each chicken strip in the flour mixture, shaking off excess. Dip into the egg wash, letting excess drip off. Press firmly into the breadcrumb mixture to coat evenly.
- Place coated tenders on the baking sheet, leaving space between each piece.
- Lightly spray tops with cooking spray or brush with olive oil.
- Bake for 15 minutes, then flip tenders. Spray the other side and bake for another 5-10 minutes until internal temperature reaches 165°F (74°C) and crust is golden brown.
- Remove from oven and let rest for 2-3 minutes before serving.
Notes
Do not overcrowd the pan to ensure crispiness. For extra crunch, use a wire rack on the baking sheet. These can be frozen raw for up to 3 months. Reheat leftovers in the oven at 350°F to maintain texture.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: Approximately 4 tend
- Calories: 320
- Sodium: 450
- Fat: 14
- Carbohydrates: 18
- Fiber: 1
- Protein: 28
Keywords: chicken tenders, oven-baked, kid-friendly dinner, parmesan chicken, panko crust, healthy chicken recipe, family dinner, easy dinner