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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 217.8
  • Total Fat: 2.2 g
  • Cholesterol: 75.0 mg
  • Sodium: 272.5 mg
  • Total Carbs: 15.0 g
  • Dietary Fiber: 0.4 g
  • Protein: 34.4 g

View full nutritional breakdown of Healthy Oven Fried Chicken Tenders calories by ingredient
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Healthy Oven Fried Chicken Tenders

Submitted by: MANDI_CAN


We prefer these over FRIED! Soooo delicious, and easy too!!!! We prefer these over FRIED! Soooo delicious, and easy too!!!!
Number of Servings: 3


    1 pound boneless, skinless chicken breasts
    1 cup skim milk
    2 cups corn flakes cereal
    seasoned salt (optional)
    garlic salt (optional)


Preheat oven to 350. Crush cornflakes (I use my food processor) until broken into tiny pea-size and smaller pieces. Place crumbs in large bowl with lid (Crumbs get moist and don't stick well if you dip one piece of chicken at a time). Cut chicken into strips and dip in milk; place half of dipped chicken in bowl of crumbs. Shake well to cover; repeat with other half of chicken. Spray baking sheet with cooking spray and place chicken in pan. If you like extra crunchy chicken you can re dip them in the crumbs. Sprinkle with seasonings if desired. Cook 20-25 minutes...or until inside of tenders are white.

Delicious with gravy!

Makes 3-4 servings

Number of Servings: 3

Recipe submitted by SparkPeople user MANDI_CAN.

TAGS:  Poultry |

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Member Ratings For This Recipe

  • Very Good
    2 of 2 people found this review helpful
    I used fiber one flakes instead and it came out crunchy and yummy! - 7/29/10

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  • Very Good
    1 of 1 people found this review helpful
    I dredged the chicken in flour which added a few more calories but it was worth it. The flour keeps the moisture from the chicken in the chicken and makes for a crispier product. I added poultry seasoning, a little cayenne, paprika and pepper to the flour as well which added a lot of flavor. - 10/8/12

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  • Incredible!
    1 of 1 people found this review helpful
    I do this recipe often and sometimes with pork chops (which take less time). Instead of cereal I crush whole wheat Ritz Crackers. Gives more flavor! - 8/31/10

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  • Very Good
    1 of 1 people found this review helpful
    My kids love this! Try it with Ranch dressing (dry) mixed in with the cereal. It is so good and doesn't add any fat. Yea! Comfort food for sure. - 2/3/10

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  • This was absolutely wonderful. I need to work on the crunchy though, however the day after it seemed crunchier. Flavor was very good. Next time I make this I am putting it in a salad will be better than the one we get from our fav resteraunt
    - 6/28/12

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  • I used chicken tenders. Added Italian seasoning to cornflakes and 1 egg to the milk. Family loved them. - 8/26/11

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  • i made these for dinner on thursday night... holy cow - they were awesome! i made some low-fat honey mustard sauce to dip them in and they were better than being at a restaurant. they even got crunchy in the oven. i will definitely be making these again. - 1/22/11

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  • I used Egg Replacer to make the Itailan Panko stick better and added parmesean cheese + garlic granuals. Very Good! - 9/1/10

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  • I tried this and had a little trouble keeping the cereal on the chicken but other than that it was really good and everyone liked it. - 6/21/10

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  • This was AMAZING! My husband loved it too! It came super close to the tyson brand kind, seriously. And it wasn't hard to make either, even for a newbie like me who is new to cooking meals that actually take time to I will be making this again and again!!! - 1/14/10

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  • This is great. I've made it several times, it's so easy and my husband loves it. I even used this breading on fish....good. - 7/6/09

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  • I made these earlier this week and loved them & the fact that it was quick and easy -- didn't have corn flakes but used the Special K cereal I had. Bye Bye Church's Chicken ... I will do all my chicken this way for now on. - 5/22/09

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  • loved it !! I used Total instead of corn flakes. Everyone thought it was delicious! - 3/31/09

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  • I made these tonight, was delish!! My kids loved them, and so did my luvie, and he never eats anything like this! - 6/17/08

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  • EXCELLENT - 3/25/08

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  • These are so GOOD! My kids...ages 3 and 5 are picky eaters...they LOVED these chicken tenders. I had a few left the next day...reheated them under the broiler and the kids even ate them then! GOOD STUFF! - 12/29/07

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