Wednesday, August 19, 2009

Oven Baked Chicken Tenders

Initially, this recipe post was going to be titled Chicken McMaggots. I think you can all figure out why I changed my mind.

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.

Flour mixture:

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.

Egg mixture:

1 egg
1/4 cup milk
dash of hot sauce (optional)

Whisk above ingredients together in a shallow pan.

Breading mixture:

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.


Jen @ My Kitchen Addiction said...

These sound super tasty! Great tip to defrost in buttermilk... I will have to try that!

Moogie said...

It looks delish and as always your presentation if super.

Cookie said...

I love how you used Panko and so many different herbs! Fried chicken strips are yummy but yours look just as good and WAY more healthy too!

Mags said...

Jen: Thanks!

Moogie: Thank you. You don't think I've gone all anal, do you?

Cookie: Panko gives things such a fanstastic crunch. I love it.

David W. Runyan II said...

ok, now this image has bokeh. the tenders are in focus (as well as the sauce to the right) and the rest of the dish is fuzzy.

my suggestion to improve this shot is to place objects behind the dish, lower the camera and shoot more across and upward to pick up additional bokeh from the upright background objects.

but overall, the photo for this dish is a good one!

Mags said...

David: Thanks for the comment and the suggestion.

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