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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 #30minutemeal #chickenrecipes #weightwatchers
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5 from 2 votes

Teriyaki Baked Chicken Tenders Recipe

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
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Entrees
Cuisine: Japanese
Keyword: Healthy Dinners
Servings: 4 Servings
Calories: 253kcal

Ingredients

The Sauce:

The Chicken:

Instructions

The Sauce:

  • In a small saucepan, whisk together the rice vinegar, water, soy sauce, agave nectar, canola oil, cornstarch, ginger and garlic.
  • Bring to a boil over medium heat. Cook, whisking frequently, until the sauce has thickened, about 4 minutes.
  • 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:

  • Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil. Lightly coat with cooking spray.
  • In another shallow container, stir together the panko breadcrumbs, parsley, Chinese 5-spice powder and salt.
  • 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.
  • Repeat with the remaining chicken, sauce and breadcrumb mixture.
  • 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).
  • Serve with the reserved teriyaki sauce.

Notes

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

Nutrition

Serving: 2Chicken Tenders | Calories: 253kcal | Carbohydrates: 21g | Protein: 27g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 1044mg | Potassium: 490mg | Fiber: 1g | Sugar: 10g | Vitamin A: 200IU | Vitamin C: 4.7mg | Calcium: 39mg | Iron: 1.6mg