Parmesan–Panko Chicken Tenders

Parmesan–Panko Chicken Tenders Recipe
Photo: Oxmoor House
Most kids are hooked on breaded chicken of some sort. So here's a pan-fried version that's much healthier than drive-through or frozen-food options. Using chicken breast tenders makes these look like fast food, but you'll feel so much better about feeding them to your kids. The crispy, crunchy panko breadcrumbs lend incredible texture.

Yield:

Serves 4 (serving size: 3 chicken breast tenders)

Recipe from

Oxmoor House

Recipe Time

Hands-on: 19 Minutes
Total: 31 Minutes

Nutritional Information

Calories 314
Caloriesfromfat 0.0 %
Fat 11.2 g
Satfat 2 g
Monofat 5.5 g
Polyfat 2.6 g
Protein 42.6 g
Carbohydrate 7.4 g
Fiber 0.0 g
Cholesterol 129 mg
Iron 1.6 mg
Sodium 459 mg
Calcium 69 mg

Ingredients

1 1/2 pounds chicken breast tenders (about 12 tenders)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder
2 large eggs, lightly beaten
1 cup panko (Japanese breadcrumbs)
1.3 ounces grated fresh Parmesan cheese (about 1/3 cup)
2 tablespoons canola oil, divided
2 tablespoons finely chopped fresh parsley (optional)
4 lemon quarters (optional)

Preparation

1. Sprinkle chicken with salt, pepper, and garlic powder. Place eggs in a shallow bowl. Combine panko and cheese in another shallow bowl. Dip chicken in egg; dredge in breadcrumb mixture.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add half of chicken; cook 3 to 4 minutes on each side or until browned and done. Remove from pan. Repeat procedure with remaining oil and chicken. Sprinkle with parsley, and serve with lemon quarters, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Amanda Haas,

Cooking Light Real Family Food

September 2012
My Notes

Only you will be able to view, print, and edit this note.

Add Note