Crunchy Parmesan Herb Chicken Tenders

By LeeA

Ingredients

• Crunchy Parmesan Herb Chicken Tenders
• Ingredients
• Serves: Prep: 15min|Cook: 15min |Total: 30min
• 1 * 1 pound skinless, boneless chicken tenders, cut into 24 equal pieces
• 1/4 * 1/4 cup whole wheat pastry flour
• 1/3 * 1/3 cup plain panko crispy bread crumbs (we used Progresso.)
• 1/2 * 1/2 cup grated Parmesan cheese
• 1/2 * 1/2 teaspoon jarred minced garlic in oil
• 1/2 * 1/2 teaspoon minced fresh rosemary
• 1/8 * 1/8 teaspoon salt
• 1/8 * 1/8 teaspoon freshly ground black pepper
• 1 * 1 large egg white
• 1 * 1 tablespoon water

Preparation

Step 1

1.
Preheat the oven to 425°F. Coat a baking sheet with olive oil cooking spray.
2.
Lightly coat the chicken with the flour. On a plate, combine the panko, Parmesan, garlic, rosemary, salt, and pepper.
3.
In a bowl, beat the egg and add the water. Dip one chicken piece at a time into the egg white, then into the crumbs, shaking off the excess after each dip, and place on the pan. Lightly spritz the breaded pieces with the olive oil. Bake for 7 minutes. Flip and bake for 8 more minutes until the tenders are crispy and the juices run clear.

Nutritional Facts per serving
CALORIES 72.7 CAL
FAT 1.3 G
SATURATED FAT 0.6 G
CHOLESTEROL 25.2 MG
SODIUM 117.7 MG
CARBOHYDRATES 4.4 G
TOTAL SUGARS 0.2 G
DIETARY FIBER 0.2 G
PROTEIN 10.8 G