Baked Chicken Tenders
|Chicken tenders||1 1⁄4 Pound|
|Lemon zest||1 Teaspoon (From Peel Of 1 Whole Fruit)|
|Lemon juice||1⁄2 Tablespoon (Extracted From 1/2 Fruit)|
|Panko breadcrumbs||1 Cup (16 tbs)|
|Dried parsley||2 Teaspoon|
|Kosher salt||To Taste|
|Freshly ground black pepper||To Taste|
|Extra virgin olive oil||4 Tablespoon|
Preheat oven to 450 degrees.
In a shallow dish, add egg whites cornstarch and lemon juice. Whisk well with a fork and set aside.
In another shallow dish, add breadcrumbs, parsley, and lemon zest. Liberally season the mixture with salt and pepper. Mix to combine and set aside.
Dredge chicken tenders in egg white mixture. Shake off excess liquid and then dredge in breadcrumb mixture. Set aside and repeat with remaining tenders. Allow tenders to sit at room temperature for 15 minutes before frying.
Heat 3 to 4 tablespoons of oil in a large skillet placed over a medium-high flame. Fry tenders for 1½-minutes on each side, or until the breading is crispy and a light golden brown. Transfer the tenders to a baking sheet and cook in oven for 6 minutes. Serve.
For an easy sauce to serve alongside the tenders, simply mix together either Dijon or any grainy French-style mustard and honey until you achieve the proper balance of sweet and sharp. Add a small splash of white vinegar to brighten the flavors and you’re done.
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Calories 598 Calories from Fat 347
% Daily Value*
Total Fat 38 g58.4%
Saturated Fat 5.7 g28.5%
Trans Fat 0 g
Cholesterol 58.1 mg19.4%
Sodium 817.7 mg34.1%
Total Carbohydrates 37 g12.3%
Dietary Fiber 3.1 g12.4%
Sugars 1.5 g
Protein 25 g50.7%
Vitamin A 5.1% Vitamin C 11.2%
Calcium 6.8% Iron 22.9%
*Based on a 2000 Calorie diet