Chicken nuggets or tenders are so easy to make at home that it's surprising to me that they're such a big seller at fast food restaurants. A little cutting and dipping is all that is necessary to prep these little guys for the oven, and by baking them instead of frying them, we're saving tons of calories and fat grams. Grab a couple of boneless, skinless chicken breasts out of the freezer and place them in a bag-o-buttermilk before you leave for work in the morning. By the time you get you home, you only have to slice them into serviceable pieces and dip them in the flour, egg, and Panko. Place them into the oven while you take out your contacts and take off your bra (or is that just me?) Then whip up a little honey mustard dipping sauce and you're good to go.
Oven Baked Chicken Tenders
1 pound boneless, skinless chicken breasts cut into 3 inch strips
1 cup buttermilk
Place chicken pieces into a ziplock baggie and add buttermilk. Place in fridge for at least an hour.
3/4 cup all-purpose flour
1/4 tsp garlic powder
1/4 tsp thyme
1/4 tsp oregano
1/8 tsp paprika
salt and a pinch of cayenne pepper
Mix above ingredients together in a shallow pan.
1/4 cup milk
dash of hot sauce (optional)
Whisk above ingredients together in a shallow pan.
1 1/2 cups Panko breadcrumbs
1/4 cup parmesan cheese
1/4 cup chopped fresh parsley
Combine above ingredients in a shallow pan.
Heat oven to 350 degrees. Line a baking sheet with aluminum foil and spray well with cooking spray.
Remove chicken pieces from buttermilk. Dip each piece first into flour mixture, then into egg mixture and lastly into breading mixture. Place on prepared baking sheet. Spray chicken pieces lightly with cooking spray.
Place pan in oven and bake for 40-45 minutes, turning pieces halfway through baking time.
Honey mustard sauce:
3/4 cup reduced-fat mayonnaise
1/4 cup honey
2 Tbsp dijon mustard
Mix above ingredients together.