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Baked Chicken Tenders Recipes
Baked chicken tenders are a versatile dish that can be seasoned in countless ways to suit any palate. Below are two baked chicken tenders recipes that bring unique flavors to your table: a savory Parmesan-crusted version and a sweet and spicy Asian-inspired one. These recipes are straightforward, delicious, and perfect for a wholesome meal.
Parmesan-Crusted Baked Chicken Tenders
Ingredients:
- 1.5 pounds chicken tenders
- 1/2 cup all-purpose flour
- 2 large eggs, beaten
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Cooking spray or olive oil spray
Instructions:
- Preheat Oven: Heat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place a wire rack on top. Spray the rack with cooking spray to prevent sticking.
- Dredging Stations: Create a dredging station with three shallow bowls – one for flour, one for beaten eggs, and one for a mixture of panko, Parmesan, oregano, and garlic powder. Season each bowl with salt and pepper.
- Coat the Tenders: Dredge each chicken tender first in flour, then dip into the beaten eggs, and finally coat with the panko-Parmesan mixture. Press the breadcrumbs onto the chicken to ensure a good coating.
- Bake: Arrange the coated chicken tenders on the prepared wire rack. Spray lightly with cooking spray. Bake for 20-25 minutes or until the chicken is golden and cooked through.
- Serve: Enjoy these Parmesan-crusted chicken tenders hot with marinara sauce or your favorite dip.
Asian-Inspired Baked Chicken Tenders
Ingredients:
- 1.5 pounds chicken tenders
- 1/4 cup soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 garlic clove, minced
- 1/2 teaspoon ginger, grated
- 1/2 teaspoon chili flakes (adjust to taste)
- 1 cup panko breadcrumbs
- Sesame seeds for garnish
- Sliced green onions for garnish
Instructions:
- Marinate Chicken: In a bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, minced garlic, ginger, and chili flakes. Add the chicken tenders and toss to coat. Marinate for at least 30 minutes in the refrigerator.
- Preheat Oven: Set your oven to 425°F (220°C). Line a baking sheet with parchment and place a wire rack on top. Spray the rack with cooking spray.
- Bread the Chicken: Remove chicken tenders from the marinade (reserve the marinade) and coat them in panko breadcrumbs. Arrange on the wire rack.
- Bake: Bake for 15-20 minutes, until the chicken is crispy and fully cooked.
- Reduce Marinade: While chicken bakes, pour the reserved marinade into a small saucepan. Bring to a boil, then simmer until thickened into a glaze.
- Serve: Drizzle the glaze over baked chicken tenders. Garnish with sesame seeds and green onions.
Tips for Baked Chicken Tenders:
- Ensure Crispiness: The wire rack allows air to circulate around the tenders, ensuring they bake up crispy. Don’t skip this for the best texture.
- Let Them Marinate: Time permitting, marinating the chicken not only flavors the meat but also tenderizes it, resulting in juicier tenders.
- Check for Doneness: The safest way to ensure your chicken is cooked through is by using a meat thermometer. The internal temperature should read 165°F (74°C).
These baked chicken tenders recipes are easy to make and packed with flavor, proving that healthy eating doesn’t have to be bland or boring. Enjoy them on their own, in a wrap, or atop a fresh salad for a satisfying meal.