Healthy Crispy Chicken Tenders – Really!

healthy chicken tenders

Until I met Jeff, I probably hadn’t eaten chicken tenders since middle school.  Between burgeoning food snobbery, a period of vegetarianism, and an increasing awareness of the evils of all things fried, I spent my teen and young adult years choosing salads and ceviche instead of grilled cheese and corn dogs.

But Jeff adores kid food and has no qualms about ordering off the children’s menu. And let’s be honest… who doesn’t love grilled cheese? And corn dogs? And especially crispy chicken tenders.  I can devour a mountain of deep-fried crunchy, juice strips of chicken, especially with a side of creamy ranch dip.  Of course, I don’t usually allow myself to eat a mountain of them… generally just a bite or two stolen from Jeff’s plate.

I’d tried before to faux-fry chicken tenders in the oven, but never had much success.  Jeff and I were looking for that crisp crunch on all sides, and juicy, flavorful chicken. But my breaded and baked failures were soggy on the bottom, and when cooked until crisp on top, inevitably dried out.  They lacked juicy flavor and were a poor stand in for deep-fried goodness.

But when I saw this post on Kristy Rimkus’ wonderful healthy recipe site a while back, a little ray of faux-fried chicken tender hope entered my kitchen!  I’ve tweaked Kristy’s recipe, but the key point is cooking the chicken on a cooling rack, letting the air circulate and crisp up all sides on the tenders.

Arranging the tenders on a greased cooling rack over  a baking sheet results in much crispier chicken.  So does using panko instead of regular breadcrumbs. There is no need to cook the tenders until the panko browns completely, just a tinge of gold will do.  They will be crisp without overcooking, and the chicken will remain nice and juicy!  The trick is to slice the chicken into one-inch strips, so that they cook quickly and evenly.  And, for maximum flavor, I like to dip the chicken in honey mustard instead of an egg wash.  As an added bonus, swapping mustard for egg cuts calories too.

Serve these up with some oven fries and a side of reduced-fat ranch dressing and you’ll be in faux-fried heaven!

weight wtahcres chicken

Crispy Chicken Tenders

Serves 4

1 1/2 pounds chicken breast cutlet

1/2 cup honey mustard

2 cups panko crumbs

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon garlic powder

Cooking spray

Preheat the oven to 425 degrees. Arrange a greased cooling rack over a baking tray. Slice the chicken into one-inch strips. Spread the honey mustard in a shallow dish.  In another dish, mix the panko, salt, pepper, and garlic powder. Dip the chicken pieces in mustard, wiping of the excess, and then dredge in panko.  Arrange the chicken on the cooling rack.  Spray with cooking spray.  Bake 20-25 minutes until crisp and cooked through.

Published in: on October 9, 2011 at 7:49 pm  Comments (12)  
Tags: , , , ,

The URI to TrackBack this entry is:

RSS feed for comments on this post.

12 CommentsLeave a comment

  1. This concept was developed in the 1950s with evalporated milk and cornflakes. This was the beginning of heart-healthy cooking. I can’t eat corn, so panko should be good, too. I’ve had no problems baking this in a glass baking dish – no sogginess. Otherwise the recipe is the same. Interestingly, egg whites help tenderize other proteins, so marinating thinly sliced chicken or beef in egg whites over night gives that buttery texture found in Asian cuisine. BTW, why and how do people cook things “UP”? If they cook them down, they are reducing them – usually :-).

  2. Chicken tenders are still my youngest son’s favorite food, and these sound right up his alley. I love that you’ve dipped them in honey mustard before breading them. I bet that adds even another layer of flavor! 🙂

  3. This is an excellent tip that i will put to the test next time; I almost never make chicken tenders now that my kids are grown, but I will from now on; frying foods is a last resort for me and this technique will save the day.

  4. These look great!!! I use a version from In The Kitchen with Rosie (one of Opeah’s personal chef’s). Using the cooling rack is such a great idea!! Thanks!!!

    • You mean Oprah’s Un-Fried Cicken???? My mom had that cookbook and made that recipe all the time when I was in high scool. We LOVED it! I had forgotten all about it – I will have to find it again. Thanks for reminding me.

  5. Mmm sounds yummy! (And now I want to check out the Oprah’s Un-fried chicken too!)

  6. I love oven baked chicken tenders so much! I don’t miss the fried ones at all. In fact, they taste better sometimes because they are not greasy. Yours look great!

  7. Great idea for crispy chicken tenders! I can’t wait to try the method with the rack. So much healthier than fried!

  8. Who doesn’t love chicken tenders and good on you for trying to make them healthful. The panko crust I am sure is fantastic with it!

    love them 🙂

    chow! Devaki @ weavethousandflavors

  9. oven baked chicken is so yummy! and crispy! 🙂

  10. Those look so good! My grandma used to make delicious panko-crusted chicken. Makes me want to eat them now!

  11. Found you on Twitter! Loving these chicken tenders. Panko crumbs can change everything — a staple in the pantry.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s