Healthy Oven Fried Chicken Tenders

3.9 of 5 (16)
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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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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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