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Parmesan Chicken Breast Tenders

Photo: Jennifer Causey; Styling: Lindsey Lower

Hands-on time 15 mins
Total time 20 mins
Yield

Serves 4 (serving size: 2 tenders)

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)

Ingredients

  • 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

Nutrition 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

How to Make It

  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.

  7. 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.

Also appeared in: All You, April, 2015;