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Photo: Oxmoor House Photo by: Photo: Oxmoor House

Parmesan–Panko Chicken 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.

Oxmoor House SEPTEMBER 2012

  • Yield: Serves 4 (serving size: 3 chicken breast tenders)
  • Hands-on:19 Minutes
  • Total:31 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 314
  • Calories from fat: 0.0%
  • Fat: 11.2g
  • Saturated fat: 2g
  • Monounsaturated fat: 5.5g
  • Polyunsaturated fat: 2.6g
  • Protein: 42.6g
  • Carbohydrate: 7.4g
  • Fiber: 0.0g
  • Cholesterol: 129mg
  • Iron: 1.6mg
  • Sodium: 459mg
  • Calcium: 69mg
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Parmesan–Panko Chicken Tenders recipe

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