Parmesan chicken tenders with marinara dipping sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 283.4
  • Total Fat: 7.8 g
  • Cholesterol: 176.9 mg
  • Sodium: 714.2 mg
  • Total Carbs: 16.2 g
  • Dietary Fiber: 1.6 g
  • Protein: 34.9 g

View full nutritional breakdown of Parmesan chicken tenders with marinara dipping sauce calories by ingredient


are you sure this isn't fried? YUM! are you sure this isn't fried? YUM!
Number of Servings: 4


    1 sprays cooking spray
    1/2 cup seasoned bread crumbs, Italian-style
    3/4 oz reduced fat parmesan cheese, finely grated (about 1/4 cup)
    1 tsp garlic powder
    3 medium egg white(s)
    1 pound uncooked boneless, skinless chicken breast, cut into 24 thin strips
    1 cup marinara sauce, heated


Preheat oven to 400°F. Coat a 9 X 13-inch baking pan with cooking spray.

Combine bread crumbs, cheese and garlic powder in a small, shallow bowl. Whip egg whites until foamy and place in another shallow bowl. Dip chicken first into egg whites and then into bread crumb mixture to coat thoroughly. (Note: You may use boneless, skinless chicken tenders instead of chicken breasts, if desired.)

Place chicken tenders on prepared pan and bake until crispy, about 25 minutes. Serve chicken with warmed sauce. Yields about 6 chicken tenders and 1/4 cup of sauce per serving.

Number of Servings: 4

Recipe submitted by SparkPeople user ROSEOFSHARON73.