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Oven Baked Parmesan Chicken Tenders

Featured in the Honolulu Star-Advertiser on May 29, 2013.

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Ingredients:

Oven Baked Parmesan Chicken Tenders

  • 1/3 cup all-purpose flour
  • 1 large egg, lightly beaten
  • Coarse salt and ground pepper
  • 2 tablespoons olive oil
  • 2 cups crisp rice cereal
  • 1 clove fresh garlic, grated
  • 2 cups panko flakes
  • 1/4 cup grated parmesan
  • 1 1/2 pounds boneless skinless chicken tenders (tenderloins)
  • Non-stick cooking spray

Directions:

  1. Preheat oven to 475°F.
  2. Place flour and egg in two separate shallow bowls.
  3. Pulse cereal and oil in a food processor until fine crumbs form, mix in panko flakes, parmesan cheese and grated garlic.
  4. Season with salt and pepper; transfer to a third shallow bowl.
  5. Lightly season chicken with salt and pepper.
  6. Prepare an assembly line of flour, egg, and rice cereal mixture, in the respective order.
  7. Coat chicken in the flour followed by the egg and finish with the cereal mixture.
  8. Gently press the tenders into the cereal mixture to help it adhere.
  9. Dust off any excess coating and place on a baking sheet, leaving 1/2 inch between each tender.
  10. Lightly coat the tenders with non-stick cooking spray.
  11. Bake until light golden brown and cooked through, 10-15 minutes, turning over halfway through and coating other side with cooking spray.
  12. Serve with your keiki's favorite dipping sauce.

Makes 4 servings.

Approximate Nutrient Analysis per serving (assumes about 20 seconds of spray to coat chicken and not including salt to taste):
530 calories, 15 g fat, 2.5 g saturated fat, 150 mg cholesterol, 330 mg sodium, 50 g carbohydrate, 1 g fiber, 2 g sugar, 48 g protein

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