Oven baked crispy chicken tenders

Name: Oven baked crispy chicken tenders Recipe
Cook time: 15 min
Total time: 15 min
Yield: 4
Ingredients: 2 cloves garlic smashed; 1/4 tsp. dried thyme; 1 bay leaf left whole; 1 tsp salt; 1/4 tsp red pepper flakes; 1/2 cup lowfat buttermilk; 1 pound chicken tenders; 1 1/2 cups cornflakes crushed to medium sized crumbs; nonstick cooking spray

(3)

Minutes to Cook: 15

Number of Servings: 4

Ingredients

2 cloves garlic, smashed1/4 tsp. dried thyme1 bay leaf, left whole1 tsp salt1/4 tsp red pepper flakes1/2 cup lowfat buttermilk1 pound chicken tenders1 1/2 cups cornflakes, crushed to medium sized crumbsnonstick cooking spray

Directions

Preheat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with nonstick cooking spray. In a medium bowl, combine the garlic, spices, and buttermilk. Add the chicken and turn in the marinade. Cover and refrigerate 1 hour. Place cornflake crumbs on a plate. Drain the chicken. Turn chicken in cornflake crumbs until coated, gently pressing crumbs into chicken if necessary. Place on prepared baking sheet in a single layer. Bake at 400 for 15 minutes or unti firm. Serves 4. You can also use nonfat buttermilk, but I didn't have any.

Number of Servings: 4

Recipe submitted by SparkPeople user TIME4ME2BFIT.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 165.5
Total Fat: 1.8 g
Cholesterol: 61.2 mg
Sodium: 939.3 mg
Total Carbs: 11.8 g
Dietary Fiber: 0.7 g
Protein: 26.0 g

More Recipes Like This

TIME45

CALS232

(818 ratings)

Crispy Ranch Chicken

Five ingredients, 10 minutes of work. One delicious dinner. Submitted by: 2BHOTT

CALORIES 232 FAT 3.4 PROTEIN 34.4 CARBS 15.1 FIBER 0.5

TIME0

CALS269

(1055 ratings)

20-Minute Chicken Creole

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.Submitted by:

CALORIES 269.3 FAT 6.3 PROTEIN 32.8 CARBS 20.7 FIBER 4.3

TIME140

CALS300

(535 ratings)

Sesame Chicken

This sesame chicken recipe is a slimmed-down and healthier version of the sesame chicken from PF Chang's and other Chinese restaurants.

Submitted by: PISCESWOMAN87

CALORIES 299.8 FAT 17.6 PROTEIN 28.2 CARBS 7 FIBER 1.2

TIME0

CALS264

(555 ratings)

Sticky Chicken RECIPE

This roasted chicken gets its sticky coating from the juices it releases while being baked.Submitted by:

CALORIES 263.9 FAT 6.7 PROTEIN 43.2 CARBS 5.6 FIBER 1.6

TIME45

CALS321

(697 ratings)

Healthy Chicken Vegetable Casserole

Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!Submitted by: CHEF_MEG

CALORIES 320.6 FAT 8.9 PROTEIN 27.9 CARBS 36.1 FIBER 8.8

Member Reviews

MINERVASPARKING
Very good! I'm trying to eliminate salt so I used mrs.dash instead, but I think next time I'll try it with the salt since it's very little anyway. YUM!!! - 6/22/11
LDEVANY
I also added garlic and onion powder and rosemary to the buttermilk. - 2/8/11