Animal Protein

Baked Chicken Tenders

Prep Time: 10 minutes Total Time: 25 minutes Serves: 4

Homemade Chicken Tenders

Materials

  • Aluminum Foil
  • Baking Sheet
  • Cooking Spray
  • Measuring Utensil
  • Cutting Board
  • knife
  • 3- medium bowls
  • Zip-Lock Bags

Ingredients

  • 2 chicken breasts
  • 1 ½ cups whole wheat flour (or any flour you have)
  • 1 egg
  • ½ cup milk or water
  • 2 cups panko bread crumbs
  • 1 teaspoon of salt
  • ¼ teaspoon pepper

Instructions

  1. Preheat oven to 450º and line a baking sheet with aluminum foil. Spray with cooking spray

  2. Cut chicken into long strips about 1 inch thick

  3. Take three large shallow bowls, plates (with some sort of lip), tupperware container, plastic zipper closed bags, or casserole dishes and line them up in a row.

  4. Place the flour into the first container and add ½ teaspoon salt

  5. Crack the egg into the second container, add water/milk and beat together. Add ½ teaspoon salt

  6. Place corn meal into the last dish and add remaining ½ tsp. salt plus the pepper.

  7. Dredge the chicken in the flour and shake any excess flour off.

  8. Next place the chicken into the egg mixture and coat completely. Let excess egg drip off.

  9. Next place the chicken into the egg mixture and coat completely. Let excess egg drip off.

  10. Lastly, put chicken into the bread crumbs and coat the entire strip with the corn meal.

  11. Then place chicken tenders on the foil covered sheet. Spray the tops of the tenders with cooking spray.

  12. Bake for 10-12 minutes. Flip half-way through.

  13. **Can also use chicken tenders, or cutlets. You can also cook these in a pan. Use a nonstick pan and 2 teaspoons of cooking oil. Saute the tenders about 3 min per side on medium heat**