Teriyaki Baked Chicken Tenders Recipe

Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins

Baked chicken tenders get a flavor makeover with the addition of a homemade teriyaki sauce. Perfectly crispy, sweet and savory! 236 calories and 5 Weight Watchers Freestyle SP

Serves 4


The sauce

  • ¼ cup rice vinegar
  • ¼ cup water
  • 3 tbsp soy sauce
  • 2 ½ tbsp agave nectar
  • 2 tsp canola oil
  • 2 tsp cornstarch
  • 2 tsp minced or grated ginger
  • 3 garlic cloves, minced

The chicken

  • ¾ cup whole wheat panko breadcrumbs (regular panko can be substituted)
  • 2 tbsp minced flat-leaf parsley
  • ½ tsp Chinese 5-spice powder
  • 1/8 tsp kosher salt
  • 1 lb. chicken tenders, trimmed


The sauce:

  1. In a small saucepan, whisk together the rice vinegar, water, soy sauce, agave nectar, canola oil, cornstarch, ginger and garlic.
  2. Bring to a boil over medium heat. Cook, whisking frequently, until the sauce has thickened, about 4 minutes.
  3. Let the sauce cool slightly, then transfer all but ¼ cup of the sauce to a shallow container, such as a glass baking dish. Reserve the ¼ cup sauce to serve with the cooked chicken tenders.

The chicken:

  1. Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Lightly coat with cooking spray.
  2. In another shallow container, stir together the panko breadcrumbs, parsley, Chinese 5-spice powder and salt.
  3. Working with one chicken tender at a time, dip the chicken in the teriyaki sauce, coating completely. Next, roll the chicken in the breadcrumb mixture, completely coating the outside. Transfer to the prepared baking rack.
  4. Repeat with the remaining chicken, sauce and breadcrumb mixture.
  5. Baked until the chicken is just cooked through and the breadcrumbs are starting to brown, turning halfway through, 5 to 6 minutes per side (total 10 to 12 minutes).
  6. Serve with the reserved teriyaki sauce.


Recipe Notes

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

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