Crispy Baked Parmesan-Crusted Chicken Tenders Recipe

It’s time to leave those fried chicken nuggets in the dust! This crispy and healthy baked chicken tenders recipe will be a hit with both kids and adults. 255 calories and 5 Weight Watchers Freestyle SP

It’s been several years since I’ve had to crawl through the tunnels of a McDonald’s Playplace to “save” one of my boys from the depths of the multi-colored labyrinth, holding my breath the whole way and hoping that I didn’t crawl through some unknown substance.

Of course, my kids thought the whole experience was “the bomb”. What’s not to like, right? A gaggle of new playmates and kid-sized tunnels of fun, all topped off with chicken nuggets and mini soft serve ice cream cones…a kid’s heaven!

While I normally don’t rejoice in these experiences being knocked off the list, as it means that my boys are growing up (too fast!), I readily admit that I’m happy to leave McDonald’s in the past…forever.

Luckily for me, my kids are requesting more and more healthy meals and don’t have a craving for fried food, unless it’s in the form of calamari or shrimp tempura sushi rolls (oh, our poor wallets!)

This healthy version of chicken nuggets or chicken strips brings back the good memories of the younger years while keeping things heart-healthy.

Chicken tenders are dipped in whole wheat flour and a Dijon mustard and paprika egg mixture, then dredged in a whole wheat Panko breadcrumb and Parmesan cheese mixture. Instead of taking a turn in oil, the tenders are baked in a hot oven until light golden brown and crispy.

Whole wheat panko breadcrumbs can be found in several health food store, such as Whole Foods, or here. You can easily substitute regular Panko breadcrumbs.

So, what was the verdict for the kids?

“Yum! Are there more?” High praise, indeed.

The chicken tenders recipe:

Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Coat with cooking spray.

Place the whole wheat flour in a medium bowl. In a shallow container, whisk together the eggs, Dijon mustard and paprika. In a separate shallow container, combine the panko breadcrumbs, Parmesan cheese, salt and pepper.

Working with one chicken tender at a time, dredge the chicken in the flour, shaking off the excess. Next, dip in the egg mixture until the chicken is coated. Last, roll the chicken in the breadcrumb mixture, completely coating the outside.

Transfer the chicken tenders to the prepared wire rack.

Lightly coat the chicken tenders with cooking spray. Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side.

Serve with Dijon or honey mustard.

Other quick and healthy dinner recipes:

Cookin’ Canuck’s Light Southwestern Twice-Baked Baked Potatoes
Cookin’ Canuck’s Teriyaki Baked Chicken Tenders Recipe
All Day I Dream About Food’s Zucchini Sausage Egg Casserole
My Whole Food Life’s Sweet Potato Black Bean Burgers
Love & Zest’s Drunken Potato & Kale Soup

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.

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Crispy Baked Parmesan-Crusted Chicken Tenders Recipe

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Prep Time 15 mins

Cook Time 12 mins

Total Time 27 mins

It’s time to leave those fried chicken nuggets in the dust! This crispy and healthy baked chicken tenders recipe will be a hit with both kids and adults. 255 calories and 5 Weight Watchers Freestyle SP

Serves 4

Ingredients

• 1/4 cup whole wheat flour
• 2 large eggs
• 1 tbsp Dijon mustard
• 1/2 tsp paprika
• 1 cup panko breadcrumbs, preferably whole-wheat
• 1/3 cup finely grated Parmesan cheese
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 1/4 lb. (about 8) chicken tenders

Directions

1. Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Coat with cooking spray.
2. Place the whole wheat flour in a medium bowl. In a shallow container, whisk together the eggs, Dijon mustard and paprika. In a separate shallow container, combine the panko breadcrumbs, Parmesan cheese, salt and pepper.
3. Working with one chicken tender at a time, dredge the chicken in the flour, shaking off the excess. Next, dip in the egg mixture until the chicken is coated. Last, roll the chicken in the breadcrumb mixture, completely coating the outside.
4. Transfer the chicken tenders to the prepared wire rack.
5. Lightly coat the chicken tenders with cooking spray. Bake until the chicken is just cooked through and the breadcrumbs are starting to brown, 5 to 6 minutes per side.
6. Serve with Dijon or honey mustard.

by Dara

Recipe Notes

Weight Watchers Points: 5 (Freestyle SmartPoints), 6 (Points+)

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