Description
Oven-Fried Chicken Tenders are a healthier twist on classic fried chicken, featuring juicy, marinated chicken strips coated in a flavorful panko breadcrumb mixture and baked to crispy perfection. Perfect for a quick family dinner, these tenders offer a delicious combination of smoked paprika, garlic, and herbs without the guilt of deep frying.
Ingredients
Scale
Chicken and Marinade
- 1½ pounds boneless chicken breasts, trimmed and cut into about 3 strips each
- 1 cup milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Kosher salt and pepper, to taste
Breading
- 2 tablespoons avocado or olive oil
- ½ cup panko breadcrumbs
- 1 tablespoon smoked paprika
- ½ tablespoon dried parsley or oregano
- Salt and pepper, to taste
Instructions
- Marinate Chicken: In a mixing bowl, whisk together 1 cup milk, 1 teaspoon garlic powder, 1 teaspoon onion powder, and kosher salt and pepper to taste. Add the chicken strips to the bowl and allow them to soak for at least 1 hour or overnight for best flavor and tenderness.
- Preheat Oven and Prepare Pan: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and drizzle 2 tablespoons of avocado or olive oil onto the bottom of the pan, spreading it evenly to prevent sticking and promote even crisping.
- Prepare Breading Mix: In a large Ziploc bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, and a pinch of salt and pepper. Mix well to combine all the flavors.
- Coat Chicken: Drain the chicken strips from the marinade. Add them to the Ziploc bag with the breadcrumb mixture and shake well to coat evenly. Alternatively, you can dip each chicken strip individually into the breadcrumb mixture until fully coated.
- Arrange and Bake: Place the coated chicken strips on the prepared baking sheet, leaving space between each piece for even cooking. Bake in the preheated oven for 18 minutes, flipping the tenders halfway through to ensure both sides turn golden and crispy.
- Serve: Remove the chicken tenders from the oven and serve immediately with your favorite healthy sides and dipping sauces. Enjoy your crispy oven-fried chicken tenders!
Notes
- Customize seasonings to your taste by adding chili powder or cayenne pepper for a spicy kick.
- If chicken tenders are unavailable, boneless chicken breasts cut into strips are a suitable substitute; chicken thighs are not recommended for this recipe.
- These chicken tenders can also be cooked in an air fryer for a quicker option.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 1 g
- Protein: 38 g
- Cholesterol: 85 mg
