Parmesan Chicken Tenders
These crispy parmesan chicken tenders are fried and baked in cheesy breading until they're golden outside and juicy inside. Serve them with a side of homemade buttermilk ranch dressing!
Servings: 4 servings
Ingredients
FOR THE PARMESAN CHICKEN TENDERS
- 1 pound chicken breast tenderloins
- ½ cup panko bread crumbs
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- ¼ cup grated Parmesan cheese
- 4 egg whites
- 4 teaspoons olive oil divided
FOR THE BUTTERMILK RANCH DRESSING
- 2 tablespoons mayonnaise
- 2 tablespoons sour cream
- ¼ cup low fat buttermilk
- 1 tablespoon finely chopped fresh dill
- 1½ teaspoons white wine vinegar
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon fresh ground pepper
Instructions
- Prep. Preheat oven to 400ºF. Set a wire rack over a large-rimmed baking sheet and spray the rack with nonstick cooking spray; set aside.
- Mix the parmesan breadcrumbs. In a small shallow bowl, combine bread crumbs, garlic powder, onion powder, salt, pepper, and Parmesan. Mix to combine.
- Beat the egg whites. In a separate bowl, beat the egg whites.
- Coat the chicken. Dredge each chicken tender first in the egg whites, then in the bread crumbs, pressing with your fingers to coat. Put the coated tenders on a plate as you go, repeating the process until all the tenders are coated.
- Pan-fry. In a 12-inch nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Working in batches, add the tenders to the pan and cook until golden brown on all sides, about 3 minutes per side. Add more cooking oil as needed. Transfer the cooked chicken tenders to the previously prepared wire rack.
- Bake. Bake for 8 to 10 minutes or until the chicken tenders are golden brown and cooked through.
Make the Buttermilk Ranch Dressing
- Mix the ingredients. In a small bowl, whisk together the mayonnaise, sour cream, buttermilk, dill, vinegar, garlic powder, salt, and pepper. Cover and refrigerate until ready to use. You can keep it in the fridge for up to 5 days.
- Serve! Serve the chicken tenders immediately with a side of the prepared ranch dressing.
Nutrition
Serving: 4oz + 2 tablespoons Ranch dressing | Calories: 306kcal | Carbohydrates: 8g | Protein: 31g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 85mg | Sodium: 706mg | Potassium: 543mg | Fiber: 1g | Sugar: 2g | Vitamin A: 146IU | Vitamin C: 2mg | Calcium: 104mg | Iron: 1mg
