Parmesan Chicken Tenders

4.5 of 5 (2)
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 306.0
  • Total Fat: 8.6 g
  • Cholesterol: 113.4 mg
  • Sodium: 395.2 mg
  • Total Carbs: 9.8 g
  • Dietary Fiber: 0.8 g
  • Protein: 27.7 g

View full nutritional breakdown of Parmesan Chicken Tenders calories by ingredient
Report Inappropriate Recipe

Submitted by:


Low fat, Sugar Free Low fat, Sugar Free
Number of Servings: 8


    Chicken Breast, no skin, 24 ounces (1.5 pounds)
    Egg, fresh, 2 large
    Parmesan Cheese, grated, 1 cup
    Instant Mashed Potato Flakes, 2 cup
    Rao's Marinara Sauce, sugar free, 4 cup
    Parsley - minced, 3 tbsp
    Red pepper flakes, 1 tsp
    Garlic, 4 cloves minced
    Salt & pepper to taste


Heat oven to 375 degrees.

Cut chicken breast into chicken tender pieces about 3 inches long and 1 inch wide.

In a bowl, beat eggs til frothy. In deep dish plate, mix together instant potato flakes, red pepper flakes, parsley, minced garlic, salt & pepper, and parmesan cheese.

Dip chicken pieces in egg wash and then in seasoned batter until coated. Set aside on seperate plate and continue until all pieces are coated.

Spray a deep baking dish with non stick spray and arrange coated chicken pieces. Spray chicken pieces liberally on both sides in deep baking dish.

Place in the oven and bake until crispy and done about 40 minutes. Tip: Turn chicken pieces over half way through the baking time (20 minutes).

Take out the deep baking dish with cooked chicken pieces and place aside to cool slightly.

In a large sauce pot, pour in sauce and heat until it reaches a soft simmer. Stir and allow to come to a soft simmer again.

Pour sauce over the chicken, sprinkle a little more parmesan cheese and fresh parsley.


Tip: You can also take a baking dish and fill the bottom with rice (one inch high), place chicken on top and spoon sauce over each piece and top with low (part skim) mozzarella cheese, bake until cheese melts and is heated through.

Number of Servings: 8

Recipe submitted by SparkPeople user FULLSAIL.

Rate This Recipe

Member Ratings For This Recipe

  • Delicious! Wonderful crust on chicken. I didn't put sauce on chicken, as I was afraid it would get soggy. We had a side of spaghetti. Husband loved it!! - 7/2/08

    Was this review helpful?   yes  No
Close email sign up
Our best recipes, delivered Join the millions of people already subscribed Get daily, hand-picked and delicious recipes in your inbox each day. We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.