Parmesan/Herb Chicken Tenders
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Olive oil for fryingChicken Breast, no skin, 24 ounces (remove)salt and pepper*Wheat flour, white, all-purpose, enriched, calcium-fortified, 1 cup (remove)Egg substitute, liquid (Egg Beaters), .5 cup (remove)Breading ingredients*Progresso Bread Crumbs - Italian Style, 0.25 cup (remove)Parmesan Cheese, grated, 1 cup (remove)Thyme, fresh, 2 tsp (remove)Parsley, dried, 2 tbsp (remove)Rosemary, dried, 2 tbsp (remove)Garlic, 4 cloves (remove)
1. Preheat your oven to 350 degrees and place a foil lined cookie sheet on the middle rack.
2. Heat 2 inches of olive oil in a frying pan/non-stick skillet and heat to med/med-high heat.
3. Cut each chicken breast into 4 tenders then season with salt and pepper. Wash your hands. Place flour in a shallow dish. Beat egg substitute with 1/4 cup of water in a second dish. In a third dish mix the breading ingredients.
4. Coat chicken in flour, then in egg sub, then in cheese mixture. Place carefully in olive oil and cook until golden on each side...about 4 - 5 minutes. Transfer to the cookie sheet in the oven and finish off for another 5 minutes cooking time. Cook 5 - 6 chicken tenders at a time in a single layer. Add more oil if neccessary.
I serve this with some low cal marinara sauce for dipping along with a salad of mixed spring greens.
Serves 4 people (4 tenders per person)
Number of Servings: 4
Recipe submitted by SparkPeople user BUNNY1965.
2. Heat 2 inches of olive oil in a frying pan/non-stick skillet and heat to med/med-high heat.
3. Cut each chicken breast into 4 tenders then season with salt and pepper. Wash your hands. Place flour in a shallow dish. Beat egg substitute with 1/4 cup of water in a second dish. In a third dish mix the breading ingredients.
4. Coat chicken in flour, then in egg sub, then in cheese mixture. Place carefully in olive oil and cook until golden on each side...about 4 - 5 minutes. Transfer to the cookie sheet in the oven and finish off for another 5 minutes cooking time. Cook 5 - 6 chicken tenders at a time in a single layer. Add more oil if neccessary.
I serve this with some low cal marinara sauce for dipping along with a salad of mixed spring greens.
Serves 4 people (4 tenders per person)
Number of Servings: 4
Recipe submitted by SparkPeople user BUNNY1965.
Nutritional Info Amount Per Serving
- Calories: 469.4
- Total Fat: 10.6 g
- Cholesterol: 118.7 mg
- Sodium: 755.9 mg
- Total Carbs: 32.5 g
- Dietary Fiber: 2.1 g
- Protein: 57.3 g
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