Parmesan-Crusted Chicken Tenders

Parmesan-Crusted Chicken Tenders

Parmesan-Crusted Chicken Tenders

00:30
00:10
00:20

4 servings

Ingredients

  • Canola or olive oil cooking spray
  • 1/4 cup(s) all-purpose flour
  • 2 large eggs
  • 1/2 cup(s) Parmesan cheese, finely shredded
  • 1 cup(s) coarse dry breadcrumbs, preferably whole-wheat
  • 1 pound Crescent chicken tenders
  • 1 tablespoon(s) Italian seasoning
  • 1 teaspoon(s) garlic powder
  • 1/4 teaspoon(s) salt
  • 1 cup(s) marinara sauce, heated

Directions

  1. Preheat oven to 450 degrees F. Place a large wire rack on a baking sheet and coat with cooking spray.
  2. 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.
  3. 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.
  4. Exchanges: 1 starch, 1 vegetable, 3 lean meat. Carbohydrate Servings: 1 1/2.

Recipe Content & Photo ALL RIGHTS RESERVED delish.com

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Orange Chicken and Vegetable Stir-Fry

Orange Chicken and Vegetable Stir-Fry

00:25
00:15
00:10

cal Calories 294kcal

High fat Total Fat 17g

High sat-fat Saturated Fat 4g

High chol Cholesterol 68mg

High sodium Sodium 605mg

carbs Total Carbohydrate 16g

Serving size 303g Calories from fat 151kcal Fiber 2g Protein 19g Sugar 7g
5 servings

Ingredients

  • Sauce:
  • 1/2 cup orange juice
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon oyster sauce
  • 1 tablespoon orange zest
  • 2 large cloves garlic
  • 1 teaspoon minced ginger
  • optional sweetener like sugar, honey, agave, etc.
  • Stir-fry:
  • 1 pound chicken tender cut into cubes
  • salt and pepper
  • 3 tablespoons corn starch
  • 4 cups chopped vegetables such as broccoli, carrots, celery, mushroom, snap peas, etc.
  • olive oil
  • 1/2 cup medium yellow onion, chopped

Directions

  1. Blend all the ingredients for the sauce in a blender or food processor for 10 seconds.
  2. Taste the sauce and add your choice of sweetener to your liking.
  3. Blend again for a few more seconds.
  4. Heat the sauce in a large skillet on medium-high heat for 5 minutes. Carefully transfer the sauce to a heat proof bowl.
  5. Rinse the skillet clean.
  6. Season the chicken with salt and pepper.
  7. Add the corn starch and massage the chicken with your hands.
  8. If using fresh broccoli or green beans, boil the broccoli for 3-5 minutes until soft enough to pierce with a fork yet firm.
  9. Transfer the vegetables to a plate lined with a paper towel.
  10. Wipe down the skillet until dry.
  11. Heat approximately 1 tablespoon of oil in the skillet on medium-high heat.
  12. Cook the onion and chicken until the chicken is cooked through, approximately 3-4 minutes.
  13. Add the remaining vegetables and stir-fry them together for 2 minutes.
  14. Slowly add a few tablespoons of sauce while stirring the vegetables and chicken.
  15. Continue to add the sauce a few tablespoons at a time, allowing about 15 seconds between each addition to allow sauce to slightly cook down.
  16. Spoon the stir-fry over a bowl of hot rice. Serve immediately.

Recipe Content & Photo ALL RIGHTS RESERVED PBS

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