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Chicken Tenders

Name: Chicken Tenders
Prep time: 20
Cuisine: American

(2 votes, average: 3.50 out of 5)

20 min prep

6 servings

Carrot Icon for Number of Ingredients Size

10 ingredients

Real fast food comes to your kitchen. This Chicken Tenders dish is perfect for when you are feeling tired but want to give the family something nutritious and easy. Tasty crowd pleasers — these...

1 cup Breadcrumbs
¼ cup whole wheat pastry flour
2 tablespoons ground flaxseed
⅓ cup freshly grated Parmesan
2 teaspoons salt
Ground pepper, to taste
2 teaspoons dried rosemary, crushed (optional)
2 tablespoons olive oil
2 eggs
1¼ pounds chicken tenders

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Nutrition Facts

Calories

441 cals

Fat

25 g

Saturated Fat

6 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

11 g

Carbohydrates

32 g

Sugar

2 g

Fiber

4 g

Protein

22 g

Sodium

691 mg

Directions

Preheat the oven to 425 degrees. Line a baking sheet with parchment paper. Set aside.
In a medium bowl combine the breadcrumbs, flour, ground flaxseed, Parmesan, salt, pepper, dried rosemary, and olive oil. Mix well.
In a separate medium bowl, lightly beat the eggs.
Dip the chicken tenders into the eggs, allowing the excess to drip off. Then dip into the crumb mixture, pressing to adhere. Repeat and transfer to the prepared baking sheet, leaving space between the tenders.
Bake until the chicken is cooked through, about 13-15 minutes, turning halfway through. Serve with our Homemade Ketchup and Simple Steamed Asparagus.

Chef Tips

To have a quick meal on hand at any time, lay out breaded chicken tenders flat in one layer on a parchment paper lined baking sheet and freeze. Store tenders in portions in Ziplock bags and keep in the freezer for up to 3 months.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.