Low Fat Crispy Baked Chicken Tenders
Get ready to indulge in guilt-free comfort food with this recipe for Low Fat Crispy Baked Chicken Tenders! Packed with flavor and boasting a golden, crunchy coating, these chicken tenders are marinated in low-fat buttermilk for extra tenderness and coated in a blend of whole wheat and panko breadcrumbs, parmesan cheese, and savory spices like paprika and garlic powder. Baked to perfection instead of fried, these nutritious chicken tenders offer all the crispiness you love without the added fat, making them a wholesome option for both weeknight dinners and family snacks. Ready in under 35 minutes and served fresh from the oven, they’re a lighter twist on a classic favorite, perfect when paired with your favorite dipping sauce.
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Recipe Information
Ingredients
- 1 lb boneless, skinless chicken breast
- 1 cup low-fat buttermilk
- 1 cup whole wheat breadcrumbs
- 0.5 cup panko breadcrumbs
- 0.25 cup parmesan cheese, grated
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Start by cutting the chicken breast into 1/2-inch thick strips to form tenders.
In a medium-sized bowl, pour the low-fat buttermilk over the chicken strips. Ensure all strips are adequately covered and let them marinate while you prepare the coating.
In another bowl, combine whole wheat breadcrumbs, panko breadcrumbs, grated Parmesan cheese, paprika, garlic powder, onion powder, black pepper, and salt. Mix thoroughly to distribute the spices evenly.
Take each chicken strip from the buttermilk, allowing excess liquid to drip off, and coat it generously in the breadcrumb mixture, ensuring all sides are covered.
Place the coated chicken tenders on the prepared baking sheet, making sure they are not touching each other.
Lightly spray the tops of the chicken tenders with cooking spray. This will help them achieve a golden, crispy exterior.
Bake in the preheated oven for 18-20 minutes, or until the chicken tenders are cooked through and the coating is crisp and golden brown.
Remove from the oven and let cool slightly before serving. Enjoy your delicious low-fat crispy baked chicken tenders with your choice of dipping sauce.
Nutrition Facts
Calories |
1616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 416 mg | 139% | |
| Sodium | 3146 mg | 137% | |
| Total Carbohydrate | 142.2 g | 52% | |
| Dietary Fiber | 15.7 g | 56% | |
| Total Sugars | 21.3 g | ||
| Protein | 179.8 g | 360% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 710 mg | 55% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 2063 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
