Oven Baked Chicken Tenders
You can't beat the convenience and versatility of oven-baked chicken tenders. These crispy morsels pack a flavorful punch, making them a go-to choice for busy weeknights or casual gatherings. Discover the effortless technique that'll have you serving up restaurant-quality chicken in no time – just wait until you see how quickly this crowd-pleasing favorite disappears.
History
Although the origins of chicken tenders are unclear, they likely gained popularity as a convenient and versatile protein option in the mid-20th century.
As culinary techniques evolved, innovative home cooks and chefs began experimenting with new ways to prepare chicken, leading to the development of the now-ubiquitous chicken tender.
These bite-sized strips, often cut from the chicken breast, offered a quicker cooking time and a versatile texture that lent itself well to a variety of cooking methods, from pan-frying to oven-baking.
The rise of fast food and casual dining further cemented the chicken tender's place in the American culinary landscape, solidifying its status as a beloved and accessible dish.
Recipe
Tender, juicy chicken tenders baked to perfection in the oven – a delicious and healthier alternative to deep-fried options. This simple recipe delivers flavorful, crispy chicken that the whole family will enjoy.
These oven-baked chicken tenders are a versatile dish that can be served as a main course, appetizer, or even incorporated into salads and sandwiches. The key is to marinate the chicken in a blend of spices and seasonings, then coat it with a crispy breadcrumb mixture before baking to achieve that satisfying crunch.
- 1 lb. chicken tenders
- 1/2 cup all-purpose flour
- 1 cup panko breadcrumbs
- 1 tsp. paprika
- 1 tsp. garlic powder
- 1/2 tsp. salt
- 1/4 tsp. black pepper
- 2 eggs, beaten
- 2 tbsp. olive oil
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. In one shallow bowl, mix together the flour, paprika, garlic powder, salt, and pepper. In a second shallow bowl, place the beaten eggs.
In a third shallow bowl, combine the panko breadcrumbs and olive oil, mixing until the breadcrumbs are evenly coated.
Dip each chicken tender first in the flour mixture, then the beaten eggs, and finally the breadcrumb mixture, pressing gently to adhere. Arrange the coated chicken tenders on the prepared baking sheet.
Bake for 20-25 minutes, flipping halfway, until the chicken is cooked through and the breading is golden brown and crispy. Serve immediately, and enjoy!
Nutritional Guide
These oven-baked chicken tenders boast impressive nutritional benefits, making them a healthier alternative to their deep-fried counterparts.
Each serving, which is approximately 4-5 tenders, contains around 240 calories. The protein-packed chicken provides a satisfying 24 grams of protein per serving, along with just 8 grams of fat.
Additionally, these tenders are baked, not fried, reducing the overall caloric content and fat content compared to their crispy, deep-fried cousins. The serving size is sizable enough to leave you feeling full and satisfied, while still maintaining a relatively low-calorie profile.
For a nutritious, delicious, and guilt-free chicken tender option, these oven-baked tenders are a fantastic choice.
Final Thought
With their impressive nutritional profile and delightful flavor, these oven-baked chicken tenders make an excellent addition to any meal.
You can easily prep them in advance for a quick, protein-packed lunch or dinner. Plus, the possibilities for flavor variations are endless – try seasoning them with herbs, spices, or even a tangy marinade for a fresh spin.
Whether you're looking to boost your meal prep game or simply enjoy a tasty, guilt-free indulgence, these chicken tenders are sure to become a new staple in your culinary repertoire.
With their versatility and nutritional punch, they're a winning choice any way you slice it.
