|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 48g||62%|
|Saturated Fat 12g||62%|
|Total Carbohydrate 38g||14%|
|Dietary Fiber 3g||12%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
As if favorite chicken tenders could get any better, they just did. With a crispy lightly spiced, crispy, crunchy Panko coating, they are healthier too now as instead of frying, they are baked.
Serve with a super-simple honey mustard dipping sauce for a perfect midweek supper for the family or a great snack.
No tenders? Use chicken breast instead and slice thickly.
- 2 cups Panko breadcrumbs
- 1 tablespoon Turmeric (ground)
- 2 teaspoon Cayenne pepper
- 2 teaspoon black pepper (freshly ground)
- 2 teaspoon Kosher salt
- 2 large eggs (lightly beaten)
- 1/2 cup all-purpose flour
- 1 pound free-range chicken tenders
- Honey Mustard Dressing
- 4 tablespoons mustard
- 4 tablespoons vegetable or rice bran oil
- 2 tablespoons runny honey
Gather the ingredients. Preheat oven to 425 F.
Place the Panko breadcrumbs into a large bowl, add the Turmeric, Cayenne, black pepper, and salt. Stir well, then sprinkle the spiced crumbs onto a baking sheet. Pop the sheet into the preheated oven and toast the crumbs for about 5 minutes, shaking and turning the breadcrumbs halfway through. Keep a close eye on these; they should be nicely golden, not too dark, and certainly not burned. Once toasted, leave them to cool then tip onto a shallow dish or plate.
Put the flour onto a shallow plate and the egg into a medium-sized bowl. Starting with the flour and using tongs (which make the process far less messy), dip a tender into the flour to lightly coat, lift it out and give it a little shake to remove any excess, then
dip the floured tender into the egg, shake again then
roll the tender into the lightly spiced, toasted Panko breadcrumbs. Press the tender lightly into the crumb to make sure the breadcrumbs are firmly stuck on. Another gentle shake then
Lay the coated tenders one by one onto a grill pan. Repeat with all the tenders, you may need to prepare a second tray. Bake the tenders in the center of the preheated oven for 7 minutes.
Turn, and bake another 5 to 8 minutes until chicken tenders are crispy and fully cooked, if have a temperature probe you are looking for 165F.
While the tenders are cooking, place all the dressing ingredients into a screwtop jar and shake fiercely to emulsify the dressing, it should be thick and creamy. Taste the dressing and add salt or pepper to your taste if needed.
Serve the tenders hot from the oven with the honey mustard dressing on the side. Enjoy.
This recipe gently spices up the breadcrumb coating on the chicken tenders, but you could leave it out of not to your taste. Do season the breadcrumbs, with salt and pepper though or they will be a little bland.
Forget the spice or change it to the one you do like. Or, try adding a couple of tablespoons of finely chopped coriander or Italian parsley