Monday, January 31, 2011

Parmesan Breaded Chicken Tenders

  • Cooking spray for pan
  • 3 tbsp cup all-purpose flour
  • 3 TBSP egg beater (or 1 egg)
  • 6 TBSP reduced fat Parmesan cheese
  • 3/4 cup Panko japanese breadcrumbs
  • 3/4 pound chicken tenders
  • 2 tsp Italian seasoning
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • Marinara sauce for dipping (I make my home made, or you can use tomato sauce from a can).
  1. Preheat oven to 450°F. Spray a slotted baking sheet with cooking spray (or put a wire rack on top of a regular baking sheet).
  2. Place flour in a shallow dish, and egg beaters in another dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
  3. Bake for 10 minutes. Serve the tenders with marinara sauce for dipping.
Note: I discarded 1/3-1/2 of the flour, egg, and bread crumb mixture because I didn't need it all. The nutrition has been adjusted to account for the unused ingredients.

Makes 3 servings

Nutrition (w/o Marinara)
Calories 177
Fat 3g
Sat Fat 1g
Cholesterol 65mg
Sodium 690mg
Potassium 71mg
Carbs 14g
Fiber .5g
Sugars .5g
Protein 27g

No comments:

Post a Comment