Chicken Tenders - anti-cancer recipes - Cook For Your Life
Chicken Tenders
Servings: 6
Prep time: 20
Cuisine: American

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. Yummy crowd pleasers — these are quick and easy to make, and tasty enough to please even the finickiest of kids. They beat store bought varieties hands down. /

Preparation

  1. Preheat the oven to 425 degrees.  Line a baking sheet with parchment paper. Set aside.
  2. In a medium bowl combine the breadcrumbs, flour, ground flaxseed, Parmesan, salt, pepper, dried rosemary and olive oil. Mix well.
  3. In a separate medium bowl, lightly beat the eggs.
  4. 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.
  5. Bake until the chicken is cooked through, about 13-15 minutes, turning halfway through. Serve with our Homemade Ketchup and Simple Steamed Asparagus.

Ingredients:

  • 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

Nutritional Information

Calories

440 cals

Fat

25 g

Saturated Fat

6 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

11 g

Carbohydrates

32 g

Sugar

2 g

Fiber

3 g

Protein

22 g

Sodium

691 mg

*per serving

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Ann's Tips and Tricks

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.

 


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