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Crispy Parmesan Chicken Tenders

Crispy Parmesan Chicken Tenders: Healthy & Irresistibly Crunchy

Crispy Parmesan Chicken Tenders are a healthy, satisfying dish full of flavor and nostalgia, perfect for any weeknight meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 5 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Coating
  • 1 cup Parmesan Cheese Freshly grated for best results
  • 1 cup Breadcrumbs Can substitute with crushed pork rinds for a low-carb option
  • 1 teaspoon Garlic Powder Optional for those who prefer a milder taste
  • 1 teaspoon Paprika Smoked paprika can be used for a richer flavor
  • 1 teaspoon Salt Use sea salt for a more robust taste
  • 1 teaspoon Black Pepper Freshly cracked for optimal flavor
For the Binding
  • 1 large Egg Beaten well before use
  • 1 tablespoon Olive Oil Consider avocado oil for a higher smoke point

Equipment

  • Oven
  • Baking sheet
  • Parchment paper
  • Bowls
  • Whisk

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a shallow bowl, combine Parmesan cheese, breadcrumbs, garlic powder, paprika, salt, and black pepper.
  3. In another bowl, beat the egg until smooth and well-combined.
  4. Pat the chicken tenders dry, dip each in the beaten egg, then coat in the Parmesan mixture, pressing firmly.
  5. Arrange the coated tenders on the baking sheet, drizzle with olive oil, and ensure even spacing.
  6. Bake for 15-20 minutes, flipping halfway through, until golden brown and internal temperature reaches 165°F.
  7. For extra crisp, broil for the last 1-2 minutes, watching closely to avoid burning.
  8. Let the tenders rest for 5 minutes before serving.

Nutrition

Serving: 1tenderCalories: 250kcalCarbohydrates: 10gProtein: 35gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 100mgSodium: 600mgPotassium: 300mgFiber: 1gSugar: 1gVitamin A: 10IUCalcium: 15mgIron: 6mg

Notes

Serve with marinara or yogurt-garlic sauce for dipping. Ideal for family dinners or meal prep.

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