Ingredients
Scale
- For the Chicken:
- 1.5 lbs (approx. 680g) boneless, skinless chicken breasts, preferably organic or free-range
- 1 tablespoon olive oil (for tossing with chicken, optional but helps with moisture)
- Pinch of salt and freshly ground black pepper (for seasoning chicken directly)
- For the Breading Station:
- Bowl 1: The Foundation
- 1/2 cup (60g) whole wheat flour (or almond flour for gluten-free/lower carb)
- 1 teaspoon paprika (sweet or smoked, for color and flavor)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon black pepper
- Bowl 2: The Binder
- 2 large eggs, lightly beaten
- 1 tablespoon Dijon mustard (optional, adds a subtle tang and helps binder stick)
- 1 tablespoon water or unsweetened almond milk (to thin the egg wash slightly)
- Bowl 3: The Crispy Coat
- 1.5 cups (120g) whole wheat panko breadcrumbs (these provide superior crunch; regular whole wheat breadcrumbs can be used but may be less crispy)
- 1/4 cup (25g) grated Parmesan cheese (optional, but adds amazing flavor and helps with browning)
- 1 teaspoon dried Italian herb blend (or a mix of dried oregano, basil, and thyme)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- A pinch of cayenne pepper (optional, for a little kick)
- Bowl 1: The Foundation
- For Baking:
- Olive oil cooking spray or a light drizzle of olive oil for the baking sheet and top of tenders
Instructions
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup or a wire rack set inside a baking sheet for maximum crispiness all around. If not using a wire rack, lightly spray the parchment paper with olive oil cooking spray or drizzle with a teaspoon of olive oil and spread it thinly.
- Prepare the Chicken:
- If your chicken breasts are thick, you can slice them in half horizontally to create thinner cutlets before cutting them into strips. This ensures more even cooking.
- Pat the chicken breasts dry with paper towels. This is a crucial step as it helps the breading adhere better.
- Cut the chicken breasts lengthwise into tenders, about 1/2 to 3/4 inch thick and 3-4 inches long. Aim for uniform sizes for even cooking.
- Optional: In a medium bowl, toss the chicken tenders with 1 tablespoon of olive oil, a pinch of salt, and pepper. This step can add a little extra moisture and help the first layer of flour stick.
- Set Up the Breading Station: You’ll need three shallow dishes or plates.
- Dish 1 (Flour Mixture): Combine the whole wheat flour (or almond flour), paprika, garlic powder, onion powder, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Whisk until well combined.
- Dish 2 (Egg Wash): In the second dish, whisk together the large eggs, Dijon mustard (if using), and water or almond milk until smooth and slightly frothy.
- Dish 3 (Panko Mixture): In the third dish, combine the whole wheat panko breadcrumbs, grated Parmesan cheese (if using), Italian herb blend, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and cayenne pepper (if using). Mix thoroughly so the seasonings are evenly distributed.
- Dredge the Chicken Tenders: Working with one chicken tender at a time, follow this dredging process:
- First, lightly coat the tender in the flour mixture (Dish 1), shaking off any excess. This dry layer helps the egg wash stick.
- Next, dip the flour-coated tender into the egg wash (Dish 2), ensuring it’s fully coated. Allow any excess egg to drip off for a few seconds.
- Finally, press the egg-coated tender firmly into the panko breadcrumb mixture (Dish 3), ensuring all sides are generously coated. Gently pat the breadcrumbs onto the chicken to help them adhere.
- Arrange on Baking Sheet: Place the breaded chicken tenders in a single layer on the prepared baking sheet (or wire rack). Ensure there’s a little space between each tender; do not overcrowd the pan. Overcrowding will cause the tenders to steam rather than crisp up. You might need to use two baking sheets if making a large batch.
- Spray and Bake: Lightly spray the tops of the chicken tenders with olive oil cooking spray or drizzle very lightly with olive oil. This helps them get golden brown and crispy.
- Bake: Bake in the preheated 400°F (200°C) oven for 10-12 minutes.
- Flip and Continue Baking: Carefully flip the chicken tenders using tongs. Spray the other side lightly with olive oil spray. Continue baking for another 8-12 minutes, or until the tenders are golden brown, crispy, and the internal temperature reaches 165°F (74°C) when checked with a meat thermometer inserted into the thickest part of a tender. Cooking time will vary depending on the thickness of your tenders.
- Rest (Optional but Recommended): Once cooked, remove the baking sheet from the oven. Let the chicken tenders rest on the baking sheet (or transfer to a clean wire rack) for 2-3 minutes before serving. This allows the juices to redistribute, resulting in more tender chicken.
- Serve Warm: Serve immediately with your favorite dipping sauces and side dishes.
Nutrition
- Serving Size: One Normal Portion
- Calories: 350-450
- Sodium: 500-700mg
- Fat: 10-15g
- Carbohydrates: 20-30g
- Fiber: 3-5g
- Protein: 40-50g