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"Fried" Panko Chicken Tenders

Photo: Oxmoor House
Prep time 2 mins
Cook time 20 mins
Stand time 10 mins
Yield 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dipping sauce)
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.

Ingredients

  • 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
  • Cajun-Creole Dipping Sauce

Nutrition 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

How to Make It

  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.

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