"Fried" Panko Chicken Tenders

Fried Panko Chicken Tenders Recipe
Photo: Oxmoor House
This oven-frying method delivers a crispy coating without deep-frying. Don't be tempted to skip any steps if you want a golden, crunchy chicken tender.


4 servings (serving size: about 3 chicken tenders and 2 tablespoons dipping sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 2 Minutes
Cook: 20 Minutes
Stand: 10 Minutes

Nutritional Information

Calories 310
Caloriesfromfat 8 %
Fat 3 g
Satfat 0.6 g
Monofat 0.5 g
Polyfat 0.5 g
Protein 44 g
Carbohydrate 23.8 g
Fiber 0.8 g
Cholesterol 99 mg
Iron 1.3 mg
Sodium 666 mg
Calcium 76 mg


1 1/2 cups panko (Japanese breadcrumbs)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
3/4 cup nonfat buttermilk
1 1/2 pounds chicken breast tenders (about 12 tenders)
Cooking spray


1. Preheat oven to 450°.

2. Combine panko, pepper, and salt in a shallow dish. Pour buttermilk into another shallow dish.

3. Dip chicken in buttermilk; dredge in panko mixture, pressing firmly to coat. Shake off excess panko mixture. Place chicken on a wire rack; let stand 10 minutes. While chicken stands, place a jelly-roll pan in oven to heat.

4. Coat chicken well with cooking spray. Remove hot pan from oven; coat with cooking spray. Arrange chicken in a single layer on pan. Bake at 450° for 23 minutes or until chicken is lightly browned. Serve with Cajun-Creole Dipping Sauce.

Cooking Light Fresh Food Fast,

Oxmoor House

April 2009
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