Poultry

Oven-Baked Parmesan Chicken Tenders

Oven-Baked Parmesan Chicken

Despite what you may have heard…..Chicken Tenders aren’t just for kiddie menus.

Though, in an effort for full disclosure, I have been known to order off the kiddie menus at certain dining establishments. Heck, depending on the spot, the portions sizes are perfect for me—-and at a fraction of the cost.

I, apparently, have no shame.

Oven-Baked Parmesan Chicken

But back to the Tenders…..

Now, I’m not sure if I’ve said this before but when it comes to poultry, I’m a dark meat kind of gal. I find that there’s more flavor to dark meat and it retains much more moisture when cooked. But of course, white meat is considered the “healthier” portions of the bird and often times, can be cooked in a shorter time frame.

For a fast meal, I often pick up packages of Chicken Tenders to throw in recipes. Though they technically are a part of the chicken breast, I find them easier to use and quick to cook with.

Oven-Baked Parmesan Chicken

So when I got a hankering for some crispy, fried chicken this past weekend (one of my vices), I opted for a “healthier” alternative by baking instead of frying up some chicken. Using the method from Americas Test Kitchen, I took a bunch of defrosted chicken tenders, rolled them in Parmesan cheese and pan-toasted panko crumbs and got deliciously crunchy Chicken Tenders. They were golden brown, wonderfully crispy, not the least bit dry, and kind of fun!

And before anyone busts my chops for throwing in cheese to a recipe when I was trying to go healthy—-allow me to say, MY KITCHEN, MY RULES! Though…..at least I had a salad to go along with it. 🙂

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Oven-Baked Parmesan Chicken Tenders

Ingredients:

2 Cups Panko Breadcrumbs
2 Tablespoons Vegetable Oil
½ Cup Parmesan Cheese, finely grated
2 Tablespoons All Purpose Flour
1 Teaspoon Garlic Powder
½ Teaspoon Kosher salt
¼ Teaspoon Cayenne Pepper
3 Large Egg Whites
1 Tablespoon Water
1 Teaspoon Minced Fresh Thyme
Cooking spray
1½ lbs. Boneless, Skinless Chicken Tenders (or skinless breasts cut into strips)
Kosher Salt and Black Pepper


Preheat the oven to 475˚ F. In a large skillet, toss the panko with the oil. Toast over medium-high heat, stirring occasionally, until golden brown, about 8-10 minutes. Transfer the toasted crumbs to a shallow dish or pie plate.

In a second shallow dish, whisk together the parmesan cheese, flour, garlic powder, salt, and cayenne pepper. In a bowl, whisk together the egg whites, water, and thyme. Heavily season the chicken with salt and pepper.

Spray a wire rack lightly with cooking spray and place over a rimmed baking sheet. Working in batches, dredge a few pieces of the chicken in the cheese/flour mixture, then the egg whites, and finally the breadcrumbs to coat, shaking off the excess between each step. Lay the coated pieces on the prepared wire rack and repeat with the remaining chicken.

Spray the tops of the chicken pieces lightly with the cooking spray. Bake until the chicken is cooked through, 15 minutes. Flip the chicken halfway through the cooking time and lightly spray the tops with cooking spray before returning to the oven. Serve with a squeeze of fresh lemon or dipping sauce of your choice.

Poultry

Panko-Crusted Baked Chicken Fingers

Panko Crusted Baked Chicken Fingers

 

Now that I’m back on a “normal” work schedule, I need meals that are relatively quick to prepare but still make me happy to end the day with. And let’s face it, who couldn’t use another quick recipe in their back pocket?

These Panko-Crusted Baked Chicken Fingers fit the bill P-E-R-F-E-C-T-L-Y! Not only are they palette pleasing but they are a healthier version of the much beloved chicken tenders. I was initially concerned that the oven baking process wouldn’t yield the crisp texture that we all love. But to my delight, these chicken fingers had a super crunchy exterior and juicy interior.

Both adults and munchkins alike will be begging you to make these all of the time!

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Panko-Crusted Baked Chicken Fingers
From America’s Test Kitchen Healthy Family Cookbook

Ingredients:

2 cups panko breadcrumbs
2 tbsp. canola oil
½ cup all-purpose flour
1 tsp. garlic powder
½ tsp. salt
¼ tsp. cayenne pepper
3 large egg whites
1 tbsp. water
1 tbsp. Dijon mustard
1 tsp. minced fresh thyme or ¼ tsp. dried
Cooking spray
1½ lbs. boneless, skinless chicken breasts, cut into ¾-inch wide strips


Preheat the oven to 475˚ F.  In a large skillet, toss the panko with the oil.  Toast over medium-high heat, stirring occasionally, until golden brown, about 8-10 minutes.  Transfer the toasted crumbs to a shallow dish or pie plate.

In a second shallow dish, whisk together the flour, garlic powder, salt, and cayenne pepper.  In a bowl, whisk together the egg whites, water, mustard and thyme.

Spray a wire rack lightly with cooking spray and place over a rimmed baking sheet.  Working in batches, dredge a few pieces of the chicken in the flour, then the egg whites, and finally the breadcrumbs to coat, shaking off the excess between each step.  Lay the coated pieces on the prepared wire rack and repeat with the remaining chicken.

Spray the tops of the chicken pieces lightly with the cooking spray.  Bake until the chicken is cooked through, 10-12 minutes.  Serve warm.