Oven Baked Chicken tenders

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 399.7
  • Total Fat: 15.5 g
  • Cholesterol: 120.4 mg
  • Sodium: 166.8 mg
  • Total Carbs: 31.2 g
  • Dietary Fiber: 2.8 g
  • Protein: 33.7 g

View full nutritional breakdown of Oven Baked Chicken tenders calories by ingredient
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Number of Servings: 4


    16oz Chicken tenders( approx 6-8)
    1/2cup Panko Bread Crumbs
    1/2cup Oat Flour
    1/4cup Corn meal
    1/4cup Flour
    1.5tbsp Smoked Paprika
    2tbps Garlic power
    fresh ground black Pepper and salt to taste.
    1 Large egg
    1/2cup milk(not skim)
    3-6tbps Olive Oil(extra virgin is perferred)


Heat over to 435F
thaw chicken. rinse and pat dry.
grind a dash of salt, and a few grinds of pepper over the tenders(get both sides). set aside.
in a shallow dish(pie tin, or similar) combine all dry ingredients except panko.set aside.
place panko in a shallow dish.set aside
in a third shallow dish combine milk and egg. set aside.
place each tender in flour mixture, one at a time coat thoroughly.
gingerly dip tender in egg mixture, then place immediately in panko, coat well.
place on a non-stick Baking sheet.
Carfully drizzle oil over tenders
take a sheet of aluminium foil and fold it several times, until it is approx an inch wide and about 3inches long.
place aluminum wegde in oven, place baking sheet in oven, make sure one side of sheet is on aluminum wedge. the bottom of pan should be slightly sloped allowing excess oil to drain away from chicken.
Bake @ 435F for 15minutes,
flip chicken over,
Bake on other side 5minutes.
remove from oven, remove from pan.
place tenders on a tea towle of paper towel to remove any extra oil.
cool 5minutes and serve.
Serving size 2 tenders.

Number of Servings: 4

Recipe submitted by SparkPeople user MAGNETOMAGE.

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