Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 232.5
  • Total Fat: 7.2 g
  • Cholesterol: 72.5 mg
  • Sodium: 320.7 mg
  • Total Carbs: 10.4 g
  • Dietary Fiber: 0.8 g
  • Protein: 30.6 g

View full nutritional breakdown of Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce calories by ingredient
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Number of Servings: 4


    • 3/4 cup(s) panko (Japanese-style bread crumbs) or simple breadcrumbs
    • 2 tablespoon(s) sesame seeds
    • 1 large egg white
    • 1 teaspoon(s) Chinese five-spice powder
    • 1/2 teaspoon(s) salt
    • 1 pound(s) chicken-breast tenders
    • 1 tablespoon(s) olive oil
    • 1 small onion, chopped
    • 1/2 cup(s) ketchup
    • 1 tablespoon(s) brown sugar
    • 1 1/2 teaspoon(s) cider vinegar
    • 1 1/2 teaspoon(s) Worcestershire sauce


• Preheat oven to 475 degrees F.
• In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently.
• Transfer crumb mixture to plate.
• In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy.
• Dip tenders in egg-white mixture, then in crumb mixture to coat.
• Place tenders on cookie sheet.
• Bake tenders 13 to 15 minutes or until they lose their pink color throughout.
• Do not turn tenders over.
• Meanwhile, in same skillet, heat oil over medium heat until hot.
• Add onion and cook 8 to 10 minutes or until soft and lightly browned.
• Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder.
• Pour sauce into small bowl; serve with tenders.

Number of Servings: 4

Recipe submitted by SparkPeople user LINATIKGAL.

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