Clean Eating Baked Chicken Parmesan Tenders – Video
Why is it that little kids love chicken tenders so much? It’s so cliche, but it’s so true.
They’re right up there with pizza, pasta, hot dogs, and french fries and while I’m not into labeling foods ‘good’ and ‘bad’, I am into making whole food versions of the classics that both taste great AND work for my body (and I’ll just have to assume it works for their little bodies as well).
This recipe is simply a breaded chicken tender with a little melted cheese on top. We like to serve the sauce on the side; it’s fun to dip and your chicken doesn’t get soggy.
If you don’t like garlic, you may want to skip the salt and garlic powder combo that I sprinkle on the chicken before breading because it does add a good kick of garlic.
Serve this with some Popcorn Broccoli for a Clean&Delicious®, kid-friendly, Valentines Dinner.
Baked Chicken Parmesan Tenders
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients:
- 1 lb. boneless skinless chicken breast
- 2 egg whites
- ½ cup Italian style Panko breadcrumbs
- 1 tsp. garlic powder
- ½ tsp. kosher salt
- 2 tbsp. Parmesan cheese
- 2 oz. Shredded part skim mozzarella
- ½ cup tomato sauce
Directions:
Pre heat oven to 425
Lightly grease a rimmed baking sheet.
Place egg whites in a small bowl. Place bread crumbs in a separate small bowl.
Slice chicken breasts into tenders.
Combine the garlic powder and salt in a small bowl. Sprinkle garlic-salt mixture over the chicken tenders.
Dip each tender into the egg whites, shaking off any excess, and then dip into the breadcrumbs. Place breaded tender on baking sheet. Continue until you have finished breading all the tenders.
Bake for 6 minutes, flip the chicken and bake for 6 more minutes. Sprinkle cheese on top of chicken and pop back into the oven for 2 more minutes or until cheese has malted.
Serve with marinara sauce for dipping. Enjoy!
Makes 4 serving.
Nutritional Analysis
3 tenders w/ 2 tbsp. sauce Calories: 210; Total Fat: 5.7g; Saturated Fat: 2.5g; Cholesterol: 72mg; Carbohydrate: 7.8g; Dietary Fiber: 0.6g; Sugars: 1.5g; Protein: 30.5g
You May Also Like...
-
How-To Store Fresh Herbs (Video)
June 2, 2009 -
Baked Banana Oatmeal (Video)
December 5, 2012 -
Baked Salmon with Dill
March 4, 2008
I’m Dani, a Health Counselor, Weight Loss Coach, Fitness Enthusiast and Mom specializing in making simple, nourishing meals fun, fresh, and delish!
via RSS
GREAT weeknight family meal. Love quick recipes like this that make everyone happy. PS ~ love love your haircut. I’m feeling the need to make a change for spring and your cut is inspiring me.
Just fixed this for dinner ~ quick, easy and delicious! thanks for the great recipe and your healthy inspiring posts.
~tracy m
Dani, thanks for the simple and delicious recipe. I just had to comment and tell you that I made the tenders last night as a last-minute dinner, and it was a hit! My kids are not really “dippers,” so I omitted the tomato sauce this time, but the tenders themselves were amazing. I personally think that the garlic powder takes them from ho-hum to out of this world. Husband and kids adored them, I thought they were super tasty and can’t wait for lunch (leftovers!) A couple of hours after dinner, my father in law came by and asked what I had cooked that smelled so delicious. Not to shabby for the humble chicken tender
Thanks again!
Low calorie and protein dense?! I’m in!
I made these last night and they were delicious. Great way to spice up bland, boring, plain chicken. I topped them off with “raw” goat cheese as opposed to the mozzarella. This recipe will be in my regular rotation and I’ll share it with all of my friends. Thanks!
So glad to hear it!