Indulge in these ultra-crispy, oven-baked chicken tenders
Ingredients
- 1 lb Lean Chicken Tenderloins (or breast meat sliced into uniform strips)
- 1 Large Egg (Omega-3 enriched preferred)
- 1 tsp Dijon Mustard
- 1 tsp Worcestershire Sauce
- 1 cup Whole Wheat Panko Breadcrumbs
- 1/4 cup Grated Parmesan Cheese
- 2 Tbsp Ground Flaxseed Meal
- 1 tsp Dried Thyme
- 1/2 tsp Garlic Powder
- 1/4 tsp Onion Powder
- Sea Salt and Cracked Black Pepper to taste
Recommended Ingredients:
Whole Wheat Panko: [View on Amazon]
*Expert Tip: Provides a superior crunch compared to standard crumbs while adding complex carbohydrates and fiber.
Organic Flaxseed Meal: [View on Amazon]
*Expert Tip: Boosts the nutrient density of the breading with essential Omega-3 fatty acids and lignans.
Step-by-Step Instructions
- Preheat and Prep: Set your oven to 400°F (200°C). Prepare a shallow bowl with beaten eggs and another with a mix of Dijon mustard and Worcestershire sauce.
- Create the Breading: In the second bowl, combine the whole wheat panko, grated parmesan, flaxseed meal, thyme, garlic powder, and onion powder. Mix thoroughly to ensure the herbs are evenly distributed.
- Dredge the Chicken: Submerge each chicken tenderloin into the egg wash, then press firmly into the breadcrumb mixture until fully encapsulated.
- Arrange for Airflow: Place the coated tenders onto a baking sheet fitted with a wire cooling rack. This allows hot air to circulate underneath, ensuring a 360-degree crisp without sogginess.
- Bake to Perfection: Mist the tops lightly with an olive oil spray. Bake for 20 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
Kitchen Tech Tip: Air Fryer Method
For maximum convection crispiness, arrange tenders in a single layer in your air fryer basket. Cook at 400°F (200°C) for 12-15 minutes, flipping halfway, until golden brown and cooked through. This method achieves a similar “deep-fried” texture with significantly less oil.
Professional Notes & Storage
Store leftovers in a glass, airtight container for up to 4 days. To maintain the structural integrity of the crust, reheat in a toaster oven or air fryer rather than a microwave.
These are excellent for healthy “fast food” prep. Flash-freeze cooked tenders on a tray for 1 hour before transferring to a vacuum-sealed bag. They will remain high-quality for up to 3 months. Thaw in the refrigerator before crisping up in the oven.
