Description
Oven-Fried Chicken Tenders offer a crispy, flavorful alternative to traditional frying by baking breaded chicken strips coated in a seasoned milk marinade and panko breadcrumbs. This healthier version is easy to prepare and perfect for a quick dinner or snack.
Ingredients
Scale
Chicken and Marinade
- 1½ pounds boneless chicken breasts, trimmed and cut into about 3 strips each
- 1 cup milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Kosher salt and pepper, to taste
Breading
- 2 tablespoons avocado or olive oil
- ½ cup panko breadcrumbs
- 1 tablespoon smoked paprika
- ½ tablespoon dried parsley or oregano
- Salt and pepper, to taste
Instructions
- Prepare the Marinade: In a mixing bowl, whisk together 1 cup milk, 1 teaspoon garlic powder, 1 teaspoon onion powder, kosher salt, and pepper to taste. Add the chicken strips to the marinade and allow them to soak for at least 1 hour, or overnight if time permits, to infuse flavor and tenderize.
- Preheat Oven and Prepare Baking Sheet: Preheat your oven to 400°F. Line a baking sheet with parchment paper. Drizzle 2 tablespoons of avocado or olive oil onto the baking sheet and spread evenly to prevent sticking and enhance crispness.
- Prepare Breading Mixture: In a large Ziploc bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, and a pinch of salt and pepper. Shake the bag to mix the ingredients well.
- Coat the Chicken: Drain the chicken strips from the marinade and add them to the Ziploc bag with the breadcrumb mixture. Seal and shake well to evenly coat each strip. Alternatively, dip each chicken strip into the breadcrumbs individually until fully coated.
- Arrange and Bake: Place the coated chicken strips onto the prepared baking sheet, leaving space between each piece. Bake in the preheated oven for 18 minutes, flipping the tenders halfway through to ensure even cooking and browning.
- Serve and Enjoy: Remove the chicken tenders from the oven and serve immediately with your favorite healthy sides and dips for a delicious meal.
Notes
- Feel free to customize the seasonings by adding chili powder or cayenne pepper for a spicy kick.
- Chicken breasts are recommended, but if unavailable, chicken tenders can be used. Chicken thighs are not recommended for this recipe.
- This recipe can also be cooked in an air fryer if preferred for a crispier texture.
- Store any leftovers in the refrigerator for up to 4 days to maintain freshness.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 80 mg
