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Quick and Easy Baked Chicken Tenders with Sauce

Bettyskitchen's picture
  Boneless chicken tenders 2 Pound, skinless
  Salt To Taste
  Ground black pepper To Taste
  Egg whites 3 , beaten until frothy
  Panko bread crumbs 2 Cup (32 tbs)
  Fat free italian salad dressing/Light italian salad dressing 1⁄2 Cup (8 tbs)
  Apricot preserves 1⁄2 Cup (8 tbs) (Preferably With No Sugar Added)
  Cooking oil spray 4

Use kitchen shears to cut 1 to 2 pounds chicken strips into desired serving pieces. Season with salt and ground black pepper, and set aside. Place 2 cups panko bread crumbs in a small shallow dish, and season with salt and pepper, and set aside. Beat 3 egg whites in a small mixing bowl. Dip chicken tenders into the beaten egg whites, and toss them in the panko crumbs. Place the breaded chicken tenders on a baking sheet that has been sprayed with cooking oil. Bake at 450 degrees for 10 to 12 minutes until the crumbs are browned and the chicken is firm. (I baked mine for 10 minutes, and then turned them and baked them an additional 2 minutes. You may want to reduce the heat to 400 degrees and increase your baking time, depending on your oven.) While the chicken tenders are baking, prepare your dipping sauce: Place ½ cup Italian salad dressing and ½ cup apricot preserves in a small pot. Heat over low heat, until the sauce is smooth and completely blended. Remove from heat, and let sauce return to room temperature before serving. To serve your Baked Chicken Tenders with Dipping sauce, place a few chicken tenders on a nice serving plate, and pour a generous amount of dipping sauce into a small cup alongside the chicken tenders. This is great tasting, and great for your diet! I hope you enjoy it! --Betty
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Recipe Summary

Difficulty Level: 
Preparation Time: 
10 Minutes
Cook Time: 
15 Minutes
Ready In: 
25 Minutes
Why order a takeout when you can make your own flavor-packed fare at home, in just 30 minutes? Betty whomps up a finger-licking good crispy chicken tenders in spicy-sweet sauce. It’s simple enough for weeknight cooking and a delicious enough to serve to guests. Stream the video to master this delicious chicken dish.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 494 Calories from Fat 46

% Daily Value*

Total Fat 5 g7.7%

Saturated Fat 0.32 g1.6%

Trans Fat 0 g

Cholesterol 0.6 mg0.2%

Sodium 568.9 mg23.7%

Total Carbohydrates 54 g17.9%

Dietary Fiber 1.4 g5.5%

Sugars 25.1 g

Protein 60 g119.7%

Vitamin A 4.7% Vitamin C 21.5%

Calcium 1.2% Iron 1.2%

*Based on a 2000 Calorie diet

Quick And Easy Baked Chicken Tenders With Sauce Recipe Video