Ingredients
1 1/2 pounds (680g) boneless skinless chicken tenders
1 cup (100g) grated parmesan cheese
1 teaspoon garlic powder
1/2 teaspoon dried parsley
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
2 cups (240g) all-purpose flour
1 egg, lightly beaten
1/4 cup (25g) breadcrumbs
2 tablespoons olive oil
Instructions
Preheat oven to 425°F (220°C) or heat a skillet over medium-high heat with 1 tablespoon of olive oil.
In a shallow bowl, mix the flour with half of the garlic powder and salt.
In a separate bowl, beat the egg.
In a third bowl, combine the parmesan cheese, remaining garlic powder, paprika, dried parsley, black pepper, and breadcrumbs to create the breading mixture.
Dip each chicken tender into the flour mixture, shaking off the excess.
Then dip into the beaten egg, allowing excess to drip off.
Coat evenly in the parmesan mixture, pressing gently to adhere.
Place the coated tenders on a baking sheet or in the hot skillet.
If baking: Drizzle 2 tablespoons of olive oil evenly over the tenders and bake for 20 minutes or until golden and crispy.
If pan-frying: Cook in the skillet for 4-5 minutes per side, until browned and cooked through.
Let chicken rest for a few minutes before serving.
Serve with a side of fresh lemon wedges or a light dipping sauce, if desired.
Notes
For extra crispiness, consider chilling the coated tenders in the refrigerator for 10-15 minutes before baking.
These chicken tenders freeze well; place cooled tenders in an airtight container and freeze for up to 2 months.
Meal prep tip: Reheat in the oven at 375°F (190°C) for best texture.
- Prep Time: 15
- Cook Time: 20
- Category: Quick Chicken
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4 chicken tenders
- Calories: 280
- Sugar: 2g
- Sodium: 700mg
- Fat: 17g
- Saturated Fat: 2g
- Carbohydrates: 12g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg