Parmesan Chicken Tenders

Crispy, Parmesan-crusted chicken tenders is an easy dinner the whole family will love. Dipping them in a mixture of plain yogurt with chopped fresh basil would be tasty or make a quick marinara sauce. Serve with sautéed green beans and roasted sweet potato wedges.

Total Time: 30 minutes

Ingredients (4 servings)

• Olive oil cooking spray
• 1/4 cup all-purpose flour
• 1 large egg, beat with 2-3 tablespoons of water
• 1/2 cup finely shredded Parmesan cheese
• 1 cup coarse dry whole-wheat or whole grain Panko breadcrumbs
• 1 pound chicken tenders
• 1 tablespoon Italian or Herbs de Provence seasoning blend
• 1 teaspoon garlic powder
• 1/4 teaspoon sea salt

Preparation

1. Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
2. Place flour in a shallow dish. Lightly beat eggs in another shallow 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. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.

Nutrition

Per serving: 293 calories; 8 g fat ( 3 g sat , 2 g mono ); 140 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.