This Baked Parmesan Chicken Tenders recipe is everything you can ask for when it comes to making healthy chicken tenders for yourself or family. They are juicy, healthy, and very kid friendly. Goes well with any side or dressing dip.
BAKED PARMESAN CHICKEN TENDERS
SO WHAT ARE CHICKEN TENDERS?
Does the term Chicken Tenders seem unfamiliar to you? Chicken tenders are usually smaller strips of chicken that are tenuously attached to the underside of a chicken breast. Every chicken should have two tenders (one on each side of the breast). In most countries the chicken tenders are not sold separately in grocery stores as we have here in the United States.
In fact not many people know that chicken tenders are actually a thing. When I visited Lebanon last summer, I went to the supermarket and couldn't find it. I asked the guy in the meat section if they had any and he looked at me like I was from another world and said we don't have that here. But it's there on every full chicken breast you buy.
WHAT DO CHICKEN TENDERS TASTE LIKE?
Chicken tenders taste exactly as chicken breast meat but are more tender and moist if cooked the right way. They do not need to be cooked too long because they are thinner and softer than an actual chicken breast. It's like the tenderloin of a chicken, just like we have beef fillet, which is the tenderloin of a cow. I love using them for recipes that require cubed chicken like stir fries, or in pasta and absolutely love using them on skewers or if I am doing some sort of a BBQ'ing. Most of the fast foods in the states use chicken tenders for all the chicken strips on the menu.
HOW LONG DO YOU NEED TO BAKE THE CHICKEN TENDERS FOR?
Since chicken tenders are a lot smaller and softer than a normal chicken breasts, they will need 15-20 minutes at the most to fully cook. If you insert a thermometer, you should have a cooked temperature of 165 degrees . If you are broiling them in the oven, usually something that is not breaded, It would be about 7 minutes on each side.
WHAT SIDES GO WELL WITH BAKED PARMESAN CHICKEN TENDERS
Literally everything! You can serve with veggies, fries, baked potatoes, sweet potatoes, salads, Mac N' Cheese, pastas, you name it. I loveee making a side of coleslaw when I prepare this recipe for my family especially if we are eating them as wraps. We love having some sort of dipping sauce with them, and most of the time it's ranch or ketchup for the kids and something fancier for us.
WHAT IS PARMESAN CHEESE
I love using Parmesan Cheese is a lot of my recipes. It's a hard cheese made from cows milk, and has a little nutty flavor. It is also known as Parmigiano Reggiano, which originated from Italy. It is popular for grating over pastas, soups, salads and risottos. I love grating it fresh intead of buying it grated from supermarkets. They are just not the same.
HOW TO MAKE THE BAKED PARMESAN CHICKEN TENDERS
Now, let's get to the real deal 🙂 . First thing I do when making these Baked Parmesan Chicken Tenders or any recipe requiring chicken tenders is the remove the white muscle piece usually attached on the piece of tender. Why? Because I hate the chewy feeling when I eat it. Another thing I also like to do is, if the piece happens to have a little filmy skin on it, I remove that as well. Makes eating is so much better.
Set the tenders aside while you make the egg wash. In a bowl, mix together the eggs, mayo, mustard, salt, spices and fresh crushed garlic. Whisk together very well.
In another bowl, add together the dry breading ingredients and mix well.
Once both of these are ready to go, you will start dipping the chicken tenders into the egg wash and generously coat them with the dry crust ingredients.
Line a sheet pan with a metal cookie rack. Spray the rack with non-stick spray and place the pieces of chicken tenders on it. Leave a little space between them to avoid getting them stuck together. Spray generously with olive or avocado oil. Bake in a pre-heated 400 degree oven for 15-20 minutes, or until they are fully cooked. Remove and serve while warm.
To prepare the dip, place all the ingredients together in a little bowl and whisk well. You can also serve with regular sauce dips like ranch or ketchup.
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OTHER RECIPE YOU MAY LIKE:
Baked Parmesan Crusted Chicken
- 12 chicken tenders
- 2 eggs
- 1/4 cup mayo
- 2 tbsps. mustard
- 1 tsp. onion powder
- 1 tsp. black pepper
- 1/2 tsp. salt
- 2 large garlic cloves mashed or minced
- 1 cup toasted panko crumbs
- 1 tsp. Italian seasoning
- 1 cup parmesan cheese freshly grated
- 1 tbsp. parsley flakes
- 1/4 cup flour
- 1 tsp. salt
HONEY MUSTARD SRIRACHA MAYO
- 1/4 cup mayo
- 2 tbsps. honey
- 2 tbsps. Dijon mustard
- 1 tbsp. ketchup
- 1 tsp. white vinegar
- 3 tbsps. sriracha sauce
- 1/2 tsp. black pepper
- 1 garlic clove mashed (optional)
- Clean up the chicken tenders from any excess fats.
- Set the tenders aside while you make the egg wash. In a bowl, mix together the eggs, mayo, mustard, salt, spices and fresh crushed garlic. Whisk together very well.
- In another bowl, add together the dry breading ingredients and mix well.
- Once both of these are ready to go, you will start dipping the chicken tenders into the egg wash and generously coat them with the dry mix ingredients.
- Line a sheet pan with a metal cookie rack. Spray the rack with non-stick spray and place the pieces of chicken tenders on it. Leave a little space between them to avoid getting them stuck together. Spray generously with olive or avocado oil. Bake in a pre-heated 400 degree oven for 15-20 minutes, or until they are fully cooked. Remove and serve while warm.
- To prepare the sauce, mix all the ingredients together and serve aside with the tenders.
- First thing I do when making this Baked Parmesan Crusted Chicken Tenders is the remove the white muscle piece usually attached on the piece of tender. Why? Because I hate the chewy feeling when I eat it.
- If the a chicken tender piece happens to have a little filmy skin on it, I remove it. This keeps the texture nice and tender after cooking.
- Overcooked chicken breasts can go from juicy to dry very quickly. You want them to reach 165°F in the thickest bit. Use a meat thermometer for best results.
- Add these parmesan baked chicken tenders to a hamburger bun, with a big dollop of coleslaw for an awesome chicken sandwich.