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Parmesan–Panko Chicken Tenders

Photo: Oxmoor House
Hands-on time 19 mins
Total time 31 mins
Yield Serves 4 (serving size: 3 chicken breast tenders)
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.

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)

Nutrition 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

How to Make It

  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.

Cook's Notes

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.

Cooking Light Real Family Food