Baking these double-dipped chicken tenders in the oven allows the pecan crust to get crispy without the added fat and calories associated with deep-fat frying.

Recipe by Oxmoor House January 2005

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Recipe Summary

prep:
26 mins
cook:
24 mins
total:
50 mins
Yield:
6 servings,(serving size: 4 ounces chicken and 2 1/2 tablespoons sauce)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

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  • Sprinkle chicken with 1/2 teaspoon pepper and salt. Place 1/2 cup flour and egg substitute in separate shallow dishes. Combine 1/2 cup flour, pecans, and 1/4 teaspoon pepper in a shallow dish.

  • Dredge each chicken tender in flour, shaking off excess flour. Dip each tender in egg substitute; dredge dipped tenders in pecan mixture.

  • Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray. Add half of chicken and cook 2 to 3 minutes on each side or until browned. Transfer chicken to a baking sheet lined with foil; lightly coat chicken with cooking spray. Repeat procedure with remaining oil and chicken tenders.

  • Bake at 400° for 12 minutes or until done.

  • Combine chicken broth and cornstarch; add chicken broth mixture to pan (do not wipe clean). Bring to a boil, reduce heat, and cook 1 to 2 minutes or until thick, scraping pan to loosen browned bits. Stir in maple syrup, mustard, butter, and lemon juice; cook 1 minute or until thoroughly heated. Serve immediately with chicken tenders.

Source

Oxmoor House Healthy Eating Collection

Nutrition Facts

298 calories; fat 8.5g; saturated fat 2g; protein 31.5g; carbohydrates 28.2g; cholesterol 68mg; iron 2.3mg; sodium 463mg; calories from fat 26%; fiber 1.1g; calcium 36mg.
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