These parmesan chicken tenders from Cooking Light are an awesome addition to lunch boxes, especially for kids! Lean chicken breast is dredged in a buttermilk-egg mixture before being coated in Parmesan cheese and spices. This gives the chicken a finger-lickin’ good coating while keeping it moist in the oven. Serve with a side of roasted or steamed veggies and gobble them up for dinner.
Parmesan Chicken Tenders
Ingredients
- 1 1/2 ounces all-purpose flour (about 1/3 cup)
- 3 tablespoons fine-ground cornmeal
- 1 ounce Parmesan cheese, finely grated (about 1/4 cup)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- 1/2 cup nonfat buttermilk
- 1 large egg, lightly beaten
- 8 chicken breast tenders (about 1 1/4 pounds)
- 1 1/2 tablespoons canola oil
- Cooking spray
Directions
Preheat oven to 425°F. Combine all-purpose flour, cornmeal, parmesan cheese, garlic powder, onion powder, pepper, salt in a medium shallow dish.
Combine buttermilk and egg in another shallow dish. Dip chicken in buttermilk mixture. Dredge chicken in flour mixture.
Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add chicken to pan; cook 3 minutes on each side or until browned.
Transfer chicken to a baking sheet coated with cooking spray. Bake at 425°F for 5 minutes or until chicken is done.
Nutrition Information
Serves: 4 | Serving Size: 2 tenders
Per serving: Calories: 326; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 128mg; Sodium: 581mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 2g; Protein: 35g
Nutrition Bonus: Potassium: 408mg; Iron: 11%; Vitamin A: 4%; Vitamin C: 3%; Calcium: 13%
Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.
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