Healthy Baked Chicken Tenders
Ingredients :
For 4 servings:
• 500g (1 lb) boneless, skinless chicken breasts or tenderloins
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 large egg
• 2 tbsp olive oil
• Optional: Your favorite healthy dip (e.g., yogurt-based ranch, hummus, or guacamole)
Instructions :
- Preheat the Oven
o Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it with olive oil. - Prepare the Chicken
o Cut the chicken breasts into thin strips or use pre-cut tenderloins. Pat them dry with a paper towel. - Prepare the Coating
o In a shallow bowl, mix breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
o In another bowl, beat the egg lightly. - Coat the Chicken
o Dip each chicken strip into the egg, letting any excess drip off. Then coat it in the breadcrumb mixture, pressing gently to ensure it sticks. - Bake the Chicken
o Arrange the coated chicken strips on the prepared baking sheet. Lightly brush or spray the tops with olive oil for extra crispiness.
o Bake in the preheated oven for 18-20 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 75°C/165°F). - Serve
o Let the chicken tenders cool slightly before serving. Pair them with a side of steamed vegetables, sweet potato fries, or a yogurt-based dip for extra fun.
Nutrition Information (Per Serving) :
• Calories: ~210
• Protein: 27g
• Carbohydrates: 10g
• Fat: 7g
• Fiber: 1g
Tips for Parents :
• Kid-friendly customization: Add a touch of honey to the egg mixture for a hint of sweetness.
• Make-ahead option: Bread the chicken in advance and freeze. Bake directly from frozen for a quick meal!
• Involve your junior chefs: Let the kids dip the chicken into the egg and breadcrumb mixtures—it’s messy, but fun!
