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Oven Fried Chicken Tenders

This recipe for oven "fried" chicken tenders is a low-fat way to enjoy a classic comfort food without ruining your diet.

Per Serving: 224 calories, 2 g fat, 1 g sat fat, 30 g protein, 16 g carbohydrates, 1 g fiber, 67 mg cholesterol, 425 mg sodium
Oven Fried Chicken Tenders Photo
Yield: 4 servings


Feel free to adapt the seasoning in these crunchy baked chicken tenders to suit your taste. Nice options would be chili powder and dried herb blends such as Italian or Cajun.

  • Nonstick cooking spray
  • 1 large egg white
  • 1 cup panko crumbs (Japanese bread crumbs)
  • 2 Tbsp grated Parmesan cheese
  • ½ tsp paprika
  • ½ tsp onion or garlic powder
  • ½ tsp salt
  • 1 lb chicken tenders


  1. Heat oven to 450°F. Line a rimmed baking sheet with nonstick foil or regular foil coated with nonstick spray.

2. Beat egg whites in a shallow bowl with a fork until frothy. In another shallow bowl, mix panko crumbs, cheese, paprika, onion powder and salt.

  2. Dip tenders first in egg, then press into crumbs and place on prepared pan. Coat generously with nonstick spray.

  3. Bake 10 minutes or until crumbs are golden and chicken is cooked through.

Photo, recipe and nutritional analysis created by Terry Grieco Kenny for

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