Chicken tenders are a beloved favorite for many, known for their tender texture and delicious flavor. Traditionally deep-fried, they can sometimes be laden with excess oil and calories. This recipe for Crispy Baked Parmesan Chicken Tenders offers a healthier alternative without sacrificing taste or crunch. By baking instead of frying, you can enjoy the same satisfying crunch with far less guilt. Packed with flavor and easy to make, these chicken tenders are perfect for a family dinner, a game day snack, or even meal prep for the week.
Ingredients
– 1 pound chicken tenderloins
– 1 cup all-purpose flour
– 2 large eggs
– 1 cup panko breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1 teaspoon garlic powder
– 1 teaspoon onion powder
– 1 teaspoon paprika
– 1/2 teaspoon salt
– 1/2 teaspoon black pepper
– Olive oil spray
Instructions
1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Set up a breading station by placing three shallow bowls: one with flour, one with beaten eggs, and the third with a mixture of panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
3. Coat each chicken tenderloin in flour, shaking off the excess.
4. Dip the floured chicken into the beaten eggs, ensuring an even coating.
5. Transfer the chicken to the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere well.
6. Place the coated chicken tenders on the prepared baking sheet.
7. Lightly spray the tops of the chicken tenders with olive oil spray for a golden crust.
8. Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the coating is crispy and golden brown.
Understanding the Ingredients
The success of Crispy Baked Parmesan Chicken Tenders lies in the choice of ingredients. Each component plays a critical role in achieving the desired flavor and texture.
Chicken Tenderloins
Chicken tenderloins are preferred for this recipe due to their naturally tender texture, making them quick-cooking and easy to handle. Their small size also ensures even cooking, which is essential for achieving that perfect bite.
Panko Breadcrumbs
Panko breadcrumbs are the secret weapon in this recipe, providing an extra level of crispiness that traditional breadcrumbs cannot match. Their light and airy texture allows for a crunchier exterior once baked.
Parmesan Cheese
Parmesan cheese not only enhances the flavor of the chicken tenders but also adds richness to the breading. When baked, it melts and creates a delightful crust that complements the chicken perfectly.
Spices and Herbs
The addition of garlic powder, onion powder, paprika, salt, and pepper elevates the flavor profile of the chicken tenders. These spices work together to create a savory and aromatic experience that makes each bite irresistible.
Eggs and Flour
Eggs and flour serve as the binding agents in the breading process. The flour helps to create a dry surface for the egg to adhere to, while the egg acts as a glue for the breadcrumb mixture, ensuring that the coating stays intact during baking.
Preparation Steps for Success
To achieve the best results with your Crispy Baked Parmesan Chicken Tenders, it is crucial to follow specific preparation steps.
Preheating the Oven
Preheating the oven to the right temperature is essential for optimal cooking. A hot oven ensures that the chicken cooks evenly and that the breading crisps up beautifully.
Setting Up a Breading Station
Organizing your ingredients into a breading station can streamline the cooking process. By having everything at hand, you can efficiently coat the chicken tenders without unnecessary delays.
Three-Step Breading Method
The three-step breading method—flour, egg, and breadcrumb—is vital for achieving a uniform coating. Each step serves a purpose: the flour creates a dry surface, the egg provides moisture, and the breadcrumbs create the desirable crunch.
Tips for Even Coating
To ensure even coating and avoid clumping, make sure to shake off any excess flour before dipping into the egg. Similarly, press the chicken tenders into the breadcrumb mixture firmly to help the coating adhere during baking.
Achieving the Perfect Crispiness
Using olive oil spray is a game changer when it comes to achieving a golden crust. A light mist of oil on the tops of the chicken tenders before baking will help facilitate browning and crisping, giving you that restaurant-quality finish right at home.
Baking Techniques for Even Cooking and Browning
Achieving perfectly crispy baked Parmesan chicken tenders relies heavily on the techniques used during baking. To ensure even cooking and optimal browning, start by preheating your oven to the right temperature, usually around 400°F (200°C). This high heat is essential for crispiness without drying out the chicken.
Importance of Flipping the Chicken Tenders Halfway Through Cooking
A key step in the baking process is to flip the chicken tenders halfway through the cooking time. This practice promotes uniform browning on both sides, preventing one side from becoming soggy. Aim to flip the tenders gently to maintain the breading’s integrity.
How to Check for Doneness
To guarantee that your chicken tenders are fully cooked, it’s crucial to check for doneness. The internal temperature should reach 165°F (75°C) as measured by a meat thermometer. Additionally, look for visual cues such as golden-brown breading and juices running clear. If the juices are pink, the chicken needs more time in the oven.
Serving Suggestions
Ideas for Dipping Sauces
Crispy baked Parmesan chicken tenders are delicious on their own, but pairing them with the right dipping sauces elevates the dish. Consider serving them with classic marinara, creamy ranch, or tangy honey mustard for a burst of flavor. Each sauce brings its unique taste that enhances the chicken tenders’ crispy texture.
Suggestions for Side Dishes
To create a well-rounded meal, complement your chicken tenders with a variety of side dishes. Fresh vegetables, such as steamed broccoli or roasted carrots, add color and nutrition. A crisp garden salad or a light grain, like quinoa or brown rice, can also round out your meal, providing extra fiber and essential nutrients.
Nutritional Information
Breakdown of Nutritional Values
Understanding the nutritional value of your crispy baked Parmesan chicken tenders is important for healthy eating. Each serving typically contains about 200-250 calories, depending on portion size and specific ingredients used. Additionally, they offer a good source of protein, with approximately 25 grams per serving, making them a satisfying choice for meals.
Health Benefits of Choosing Baked Over Fried Tenders
Opting for baked rather than fried chicken tenders significantly reduces calorie and fat content. Baking allows excess grease to drain away while retaining the chicken’s moisture, resulting in a healthier dish. This method also minimizes harmful compounds that can form during frying, making baked chicken tenders a better choice for health-conscious individuals.
Variations and Customizations
Exploring Alternative Breading Options
For those with dietary restrictions, there are several alternative breading options to consider. Gluten-free breadcrumbs made from rice or corn can be used without compromising texture. Additionally, incorporating crushed nuts or seeds can provide a unique crunch and added flavor.
Creative Ways to Enhance the Recipe
Enhance your chicken tenders by experimenting with spices or different types of cheese in the breading. For instance, adding garlic powder, paprika, or Italian seasoning can elevate the flavor profile. Try substituting Parmesan with mozzarella or cheddar for a different taste experience.
Making It Kid-Friendly
To cater to picky eaters, consider adjusting the seasoning levels or simplifying the breading. Keeping the flavors mild while maintaining a crispy texture can make the tenders more appealing to younger palates. You can also involve kids in the cooking process, encouraging them to customize their own dipping sauces.
Conclusion
Making crispy baked Parmesan chicken tenders at home is not only a delicious option for family dinners but also a great way to impress guests. With their appealing crunch and versatile serving options, these tenders are sure to become a favorite in your household. Don’t hesitate to try this recipe for a satisfying meal that brings everyone together, whether for a casual gathering or a special occasion.
