The best chicken tenders.
That’s a bold statement isn’t it? I beg to differ. These chicken tenders really are family pleasing. I’ll bet the kids even eat the broccoli!
Baked Chicken Tenders
The inspiration for this chicken tender recipe came from Rocco DiSpirito’s Now Eat This! Diet. We cook light in this house, so faux frying food isn’t a new concept, but baking the chicken on a rack was a new experience for me.
Chicken Tenders Ready for the Oven
The idea that the chicken would roast and be crispy and browned on all sides really intrigued me, so I gave it a try. Of course, the use of panko never hurt any fried food, and I hear there are whole wheat panko crumbs available somewhere. I’ll be hunting those down when I’ve finished the bag I have. I’ll let you know where to find them.
Chicken Tenders
Thanks for the cooking lesson Rocco! These are truly the best chicken tenders I’ve ever had!
The Best Chicken Tenders
Serves 4
- 8 large chicken tenders
- ½ cup Panko bread crumbs
- â…“ cup almonds, crushed
- ½ tablespoon rosemary
- 1 pinch salt
- 1 pinch pepper
- 2 tablespoons lowfat milk
- 2 large egg whites
- 2 tsp olive oil
- 1 tsp Dijon mustard
- ½ tsp sugar
- 1 tablespoon cider vinegar
- 2 tablespoons parsley, finely chopped
- 16 ounces frozen broccoli florets
1. Combine panko, almonds, rosemary, salt and pepper in a bowl.
2. In another bowl add eggs and milk. Whip until frothy.
3. Place a wire rack on a cookie sheet lined with foil. Spray rack with cooking spray.
4. Dredge chicken in panko mixture, then egg mixture, then panko mixture.
5.Place chicken on wire rack, spray with cooking spray and bake at 350 degrees for 15 minutes until browned and cooked through.
6. Combine olive oil, Dijon mustard, sugar, vinegar and parsley in a bowl.
7. Steam broccoli for 5 – 6 minutes in a large bowl with one inch water in the microwave on high. Broccoli should be crisp tender. Toss with dressing and serve with chicken tenders.
Amount Per Serving
Calories: 326, Weight Watchers PointsPlus 8
Total Fat: 9.34g
Cholesterol: 91mg
Sodium: 409mg
Total Carbs: 18.45g
Dietary Fiber: 5.27g
Sugars: 3.36g
Protein: 39.05g
Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.
This should be obvious – the whole roasting on a rack for crispiness thing – but it isn’t. Why don;t I make chicken this way? I hate that soggy side!
Katie@Cozydelicious recently posted..Apricot Walnut Sour Cream Scones
Isn’t that the truth. The bottom side is always soggy, and often if you try to flip it the coating comes off!
Neat trick with the rack. These DO look like they might be the best ever. Yummy! Thanks for sharing!
Parsley Sage recently posted..Kra Pow Koro and Canned Cheese
Rocco had a great tip here. I’m using this method from now on.
These look incredible and sound delicious! Definitely a keeper, glad to be a new follower!
Kelly recently posted..Skinny Buffalo Wings
Glad to have you! Thanks for following!
It’s bold, but I like it! Panko never hurt nobody.
Belinda @zomppa recently posted..In the Cellar- Photo of the Day
I used this same method for a tilapia dish. Worked great!
What a great recipe??? I love the way you made it, look very very delicious!!!
Those sound so tasty. My family just loves chicken strips, so I am sure they’d flip for this recipe.
I tagged you in a Mother’s Day meal game.
Kristen recently posted..Mothers Day Tag Menu
It’s definitely a healthy version of a kid-pleasing meal.
That is way better for you than the version I have that you dredge on mayonnaise and then roll in your bread crumb and cheese mixture! I always cook my chicken on a rack in the oven – otherwise the bottom gets kind of soggy. Looks great!
Jen at The Three Little Piglets recently posted..Saving Face with Key Lime Cheesecake
I have to admit your version sounds mighty tasty!
Almonds? Wow that makes for a crunchy and flavorful crust. That’s pretty cool.
Sandra recently posted..Pink Velvet Champagne Cheesecake
The almonds were fantastic with the rosemary.
They definitely do look perfect
What a great idea to put the tenders on a rack! I often bake chicken tenders with panko crumbs (or make my own crumbs from stale French bread–create crumbs in a blender, spread the crumbs on a cookie sheet and bake until browned. Store in an airtight container.) I started baking chicken tenders rolled in crumbs from a recipe in one of the first Weight Watchers cookbooks years ago when my kids were young.
Great tip on making your own bread crumbs. I love it when I’m not wasting food! Miss you my lovely friend!
I love the idea of baking the chicken, I do it quite often it is healthier and lighter!
Katerina recently posted..Schnitzels with Bran Flake Coat
You are right on that point. Plus I don’t feel weighed down by all the added fat when I fry foods, which isn’t often.
These sound so good with panko, almonds and rosemary in the crust, my daughter would love these for sure!
5 Star Foodie recently posted..Savory Profiteroles with White Asparagus Mousse- Kabosu Marinated White Asparagus- Black Forest Ham Relish
It’s a quick recipe too. I love that!
Oven roasting as an alternative to frying is so great!! Who needs all that grease anyway! This looks wonderful, thanks for sharing
Beth Michelle recently posted..Eating Your Way Through Istanbul and A Culinary Tour
Those chicken tenders look delicious!! I really like that combo of panko with almonds and rosemary…that has to be really tasty! Thank you for sharing this recipe…it’s going to my dinner menu!
Kate@Diethood recently posted..Lemon Cookies
I love fresh rosemary. It’s such a classic herb for chicken, isn’t it?
These sound excellent … a much healthier take on the fried version!
Love this recipe, I am using same cooking metod it is fantastic:)
Rocco has some great tricks in his book. He has a cookie that uses pureed white beans instead of the fat that I can’t wait to try.
I never make fried chicken because I know I would love it despite (or because of) the gazillion calories in the crunch coating! Thanks for giving me a low cal alternative Kristi. This is a perfect light summery dish.
I can’t name the last time I had truly “fried” chicken. Most people I know don’t make it anymore. I have to say that’s kind of sad in a way, I remember when my mom used to make it. The house smelled wonderful, and we ate every bite.
[...] when I saw this post on Kristy Rimkus’ wonderful healthy recipe site a while back, a little ray of faux-fried [...]
Simple ideas are often the best ideas! I’m trying this method on my pangasus filets tonight, hope it’ll work out just as good! THanks for the tip!
You bet! You’ll have to let me know how it works out for you.