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Photo: Oxmoor House Photo by: Photo: Oxmoor House

"Fried" Panko Chicken Tenders

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.

Oxmoor House APRIL 2009

  • Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dipping sauce)
  • Cook time:20 Minutes
  • Prep time:2 Minutes
  • Stand:10 Minutes

Ingredients

  • 1 1/2 cups panko (Japanese breadcrumbs)
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 3/4 cup nonfat buttermilk

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 310
  • Calories from fat: 8%
  • Fat: 3g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 0.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 44g
  • Carbohydrate: 23.8g
  • Fiber: 0.8g
  • Cholesterol: 99mg
  • Iron: 1.3mg
  • Sodium: 666mg
  • Calcium: 76mg
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"Fried" Panko Chicken Tenders recipe

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