Parmesan Chicken Breast Tenders

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Parmesan Chicken Breast TendersRecipe

Photo: Jennifer Causey; Styling: Lindsey Lower

We call for chicken breast tenders here to keep things easy, but you can also use skinless, boneless chicken breasts (which are less expensive). Just cut each breast lengthwise into 3 strips. (Cost for 4: $8.61)

Serves 4 (serving size: 2 tenders)

Ingredients

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1.5 ounces all-purpose flour (about 1/3 cup)
3 tablespoons fine-ground cornmeal
1 ounce Parmesan cheese, finely grated (about 1/4 cup)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon black pepper
1/4 teaspoon salt
1/2 cup nonfat buttermilk
1 large egg, lightly beaten
8 chicken breast tenders (about 1 1/4 pounds)
1 1/2 tablespoons canola oil
Cooking spray

Preparation

Hands-on: 15 Minutes
Total: 20 Minutes

1. Preheat oven to 425°. Combine first 7 ingredients in a medium shallow dish.

2. Combine buttermilk and egg in another shallow dish.

3. Dip chicken in buttermilk mixture.

4. Dredge chicken in flour mixture.

5. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add chicken to pan; cook 3 minutes on each side or until browned.

6. Transfer chicken to a baking sheet coated with cooking spray. Bake at 425° for 5 minutes or until chicken is done.

3 Ways to Riff: • Cut chicken into bite-sized pieces for nuggets. • Use skinless, boneless chicken thighs, cut into strips, for richer flavor. • Try the breading on tilapia for homemade fish sticks.

Created date

January 2015

Nutritional Information

Calories 336
Fat 12.2 g
Satfat 2.8 g
Monofat 5.5 g
Polyfat 2.4 g
Protein 37 g
Carbohydrate 17 g
Fiber 1 g
Cholesterol 143 mg
Iron 2 mg
Sodium 481 mg
Calcium 145 mg