I have a good post that I found on Chef Phil’s blog.
[h1]PARMESAN-CRUSTED CHICKEN TENDERS RECIPE[/h1] [h3]Serves: 4 Difficulty Level: 1 (of 5) Prep Time: 10 Minutes Ready In: 30 Minutes[/h3]
[h2]INGREDIENTS:[/h2] •Canola or olive oil cooking spray
•1/4 cup all-purpose flour
•2 large eggs
•1/2 cup finely shredded Parmesan cheese
•1 cup coarse dry breadcrumbs, preferably whole-wheat (I use Panko style)
•1 pound chicken tenders
•1 tablespoon Italian seasoning
•1 teaspoon garlic powder
•1/4 teaspoon salt
•1 cup marinara sauce, heated
[h2]PROCEDURE:[/h2] •Preheat oven to 450°F.
•Place a large wire rack on a baking sheet and coat with cooking spray.
•Place flour in a shallow dish.
•Lightly beat eggs in another shallow dish.
•Combine Parmesan and breadcrumbs in a third shallow dish.
•Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl.
•Coat each tender in flour, shaking off any excess.
•Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture.
•Place the tenders on the prepared rack.
•Generously coat the top of each tender with cooking spray.
•Bake for 10 minutes.
•Turn each tender over and coat with cooking spray.
•Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more.
•Serve the tenders with marinara sauce for dipping.
[h2]NUTRITION:[/h2] •Per Serving: 293 calories; 8g fat (3g sat, 2g mono); 140mg cholesterol; 22g carbohydrates; 0g added sugars; 31g protein; 3g fiber; 603mg sodium; 465mg potassium.
[h3] If you don’t tell the kids that they are healthy, I won’t, and a little brown rice and sauteed green beans makes it a meal.[/h3]