"Fried" Panko Chicken Tenders

Name: "Fried" Panko Chicken Tenders
Prep time: 2 min
Cook time: 20 min
Total time: 32 min
Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dipping sauce)
Ingredients: 1 ½ cups panko (Japanese breadcrumbs); ¼ teaspoon freshly ground black pepper; ⅛ teaspoon salt; ¾ cup nonfat buttermilk; 1 ½ pounds chicken breast tenders (about 12 tenders); Cooking spray; Cajun-Creole Dipping Sauce

6 Ratings
5 Reviews

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.

Recipe by Oxmoor House April 2009

Gallery

Credit: Oxmoor House

Recipe Summary

prep:

2 mins

cook:

20 mins

stand:

10 mins

total:

32 mins

Yield:

4 servings (serving size: about 3 chicken tenders and 2 tablespoons dipping sauce)

Nutrition Info

Ingredients

1 ½ cups panko (Japanese breadcrumbs)
¼ teaspoon freshly ground black pepper
⅛ teaspoon salt
¾ cup nonfat buttermilk
1 ½ pounds chicken breast tenders (about 12 tenders)
Cooking spray
Cajun-Creole Dipping Sauce

Directions

Step 1
Preheat oven to 450°.

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Step 2
Combine panko, pepper, and salt in a shallow dish. Pour buttermilk into another shallow dish.
Step 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.
Step 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.

Source

Cooking Light Fresh Food Fast

Nutrition Facts

Per Serving:

310 calories; calories from fat 8%; fat 3g; saturated fat 0.6g; mono fat 0.5g; poly fat 0.5g; protein 44g; carbohydrates 23.8g; fiber 0.8g; cholesterol 99mg; iron 1.3mg; sodium 666mg; calcium 76mg.

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Tacoma

04/29/2012

Quick and easy...chicken comes out great and the sauce just makes it!

KellyDiff

03/22/2012

Yum. My 3 year old gave a thumbs up!

tarabod

05/25/2011

We enjoyed this but I did make some changes that were crucial to my family enjoying this recipe. I added a tbsp. of dijon mustard to the buttermilk and I added the cajun seasoning to the panko. I did not make the creole sauce, instead I served it with bbq sauce or a yogurt based ranch dressing.

Bzilla26

08/21/2010

I followed the directions to the "T" and also made the dipping sauce. I made this for my boyfriend and he loved It. I however, liked the sauce fine, but It wasn't outstanding. Next time, I think I might stuff with a little mix of jalapeno/cheese, spice up the Panko a little more, and use a ranch dressing. Great as an appetizer!

cjbuddy

02/23/2010

Very good. I have made several "oven fried" chicken recipes and this is another I will certainly use. Didn't make the sauce, but served with mashed potatoes, peas and ranch, bbq and honey mustard dipping sauces.

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