Chicken Tenders Baked
You've likely cooked baked chicken tenders before, but have you truly revealed their potential? These crispy, protein-packed morsels can elevate any meal – if you know the right techniques. Discover the secrets to achieving the perfect balance of tender chicken and crunchy breading. Uncover the nutritional benefits that make baked chicken tenders a smart choice. There's more to these humble tenders than meets the eye.
History
Although the exact origins of baked chicken tenders are unclear, they likely emerged as a healthier alternative to their deep-fried counterparts.
Fried chicken has long been a staple of American cuisine, but the desire for a lighter, less greasy option has driven the popularity of baked chicken tenders.
These tenders, made from strips of chicken breast coated in breadcrumbs or a flour-based batter, offer a crispy texture without the added fat and calories of traditional frying.
The rise of baked chicken tenders reflects the evolving preferences of health-conscious consumers seeking tasty, guilt-free indulgences within the broader landscape of American culinary traditions.
Recipe
Tender, juicy, and perfectly crispy, these baked chicken tenders are a healthier alternative to their deep-fried counterparts. They're easy to prepare and make for a delicious family-friendly meal. Serve them with your favorite dipping sauces for a meal that's bound to satisfy.
These baked chicken tenders are a breeze to whip up, making them an ideal choice for busy weeknights. They're also a great option for meal prepping, as they reheat well and can be enjoyed throughout the week.
- 2 pounds boneless, skinless chicken tenders
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs, beaten
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat. In a shallow bowl, combine the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
In a separate shallow bowl, beat the eggs. Dip the chicken tenders into the beaten eggs, allowing any excess to drip off, then dredge them in the breadcrumb mixture, pressing gently to help it adhere.
Arrange the breaded chicken tenders on the prepared baking sheet. Bake for 18-22 minutes, flipping halfway through, until the chicken is cooked through and the breading is golden brown.
For the best texture, be sure to let the chicken tenders rest for a few minutes before serving. This helps the breading set and guarantees juicy, tender chicken. Enjoy these baked chicken tenders with your favorite dipping sauces, such as honey mustard, barbecue, or ranch dressing.
Nutritional Guide
These baked chicken tenders offer a nutritious alternative to their deep-fried counterparts.
With a caloric content of around 200 calories per serving, they provide a lean protein source that can support muscle growth and maintenance. The protein benefits of these tenders are notable, as each 4-ounce serving contains approximately 25 grams of protein. This makes them an excellent choice for those looking to incorporate more protein into their diet.
Additionally, baking the tenders instead of frying reduces the amount of unhealthy fats, making them a healthier option overall.
Final Thought
While the nutritional benefits of these baked chicken tenders are clear, it's ultimately up to you to determine how they fit into your overall dietary needs and preferences.
These tenders can be a convenient meal prep option, and the variety of dipping sauces available allows you to customize the flavor to your liking.
Whether you enjoy them as a main dish or as a snack, remember to reflect on your individual health goals and portion sizes.
With a little planning, these baked chicken tenders can be a tasty and nutritious addition to your lifestyle.
