Easy Oven-Fried Chicken Tenders

What is Oven-Fried Chicken Tenders

Oven-Fried Chicken Tenders are a delicious and healthier chicken dish. In this preparation process chicken tenders are coated with a seasoned breadcrumb mixture and then baked in the oven until they are crispy and golden brown. The use of the oven instead of deep-frying reduces the amount of oil needed, making it a lighter and less messy option.

Here’s a simple recipe for Oven-Fried Chicken Tenders

Ingredients

• 1 pound chicken tenders
• 1 cup buttermilk
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray (olive oil or non-stick)

Instructions

1/ Marinate the Chicken

• Place the chicken tenders in a bowl and pour the buttermilk over them.
• Let the chicken marinate in the buttermilk for at least 30 minutes, or you can refrigerate it for a few hours or overnight for more flavor.

2/ Preheat the Oven

• Preheat your oven to 400°F (200°C).

3/ Prepare the Coating

• In a shallow dish, combine breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well.

4/ Coat the Chicken

• Remove each chicken tender from the buttermilk, letting the excess drip off.
• Dip the chicken into the breadcrumb mixture, making sure to coat each side evenly. Press the breadcrumbs onto the chicken to adhere.

5/ Place on Baking Sheet

• Place a wire rack on a baking sheet and lightly coat it with cooking spray.
• Arrange the coated chicken tenders on the wire rack.

6/ Bake

• Bake in the preheated oven for about 20-25 minutes or until the chicken is cooked through and the coating is golden brown and crispy.

7/ Serve

• Once done, remove from the oven and let them cool for a few minutes.
• Serve the oven-fried chicken tenders with your favorite dipping sauce.

Enjoy your delicious and healthier oven-fried chicken tenders!

Tips and Tricks for Making Perfect Oven-Fried Chicken Tenders

Marinate in Buttermilk

• Marinate the chicken tenders in buttermilk before coating them.

Seasoned Breadcrumb Mixture:

• Create a flavorful coating by adding a variety of seasonings to the breadcrumb mixture. This can include garlic powder, onion powder, paprika, salt, and black pepper.

Preheat the Oven:

• Ensure your oven is fully preheated before placing the chicken tenders inside.

Use a Wire Rack:

• Place a wire rack on the baking sheet. Elevating the chicken tenders allows hot air to circulate around them, promoting even cooking and crispiness on all sides.

Lightly Coat with Cooking Spray:

• Lightly spray the coated chicken tenders with cooking spray before baking.
• Arrange the chicken tenders on the baking sheet without overcrowding. This ensures that each piece has enough space for the hot air to circulate, preventing sogginess.

Flip During Baking:

• Flip the chicken tenders halfway through the baking time. This ensures even browning on both sides.

Check for Doneness:

• Use a meat thermometer to check the internal temperature of the chicken. It should reach 165°F (74°C) to ensure it’s fully cooked.

Serve with Dipping Sauce:

• Prepare a tasty dipping sauce to complement the flavors of the chicken tenders. Popular options include honey mustard, barbecue sauce, or ranch dressing.

Experiment with Coatings:

• Get creative with coatings by incorporating different herbs, spices, or grated cheeses into the breadcrumb mixture for added flavor.

Let Them Rest:

• Allow the oven-fried chicken tenders to rest for a few minutes before serving.

Some Common Mistakes To Avoid

Skipping the Buttermilk Marinade:

• Skipping the buttermilk marinade can result in less flavorful and less tender chicken. Take the time to marinate the chicken for better taste and texture.

Not Preheating the Oven:

• Preheat the oven before placing the chicken inside. Starting with a hot oven helps achieve the desired crispy texture.

Using Dull Breadcrumbs:

• Ensure your breadcrumbs are fresh and not stale. Using dull breadcrumbs can result in a less crispy coating.

Overcrowding the Baking Sheet:

• Avoid overcrowding the baking sheet. Overlapping or overcrowding can lead to uneven cooking and a soggy exterior.

Forgetting the Wire Rack:

• Using a wire rack allows air to circulate around the chicken, promoting even cooking. Skipping the rack can result in a less crispy bottom.

Skipping the Cooking Spray:

• Lightly coat the coated chicken tenders with cooking spray before baking. Skipping this step may result in a less crispy coating.

Not Flipping Halfway Through:

• Forgetting to flip the chicken tenders halfway through the baking time can lead to uneven browning. Flip them to ensure both sides get crispy.

Not Checking Internal Temperature:

• Use a meat thermometer to check the internal temperature of the chicken. Undercooked chicken can be unsafe, and overcooking can lead to dryness.

Using Too Much Oil or Butter:

• While oven-frying is a healthier option, using too much oil or butter in the coating can negate the health benefits. Stick to a light coating.

Not Letting Them Rest:

• Resist the temptation to dig in immediately. Let the chicken tenders rest for a few minutes before serving to allow the juices to redistribute and keep the meat moist.

Not Experimenting with Seasonings:

• Experimenting with different seasonings can enhance the flavor of your chicken tenders.

Overlooking the Dipping Sauce:

• A good dipping sauce complements the flavor of the chicken tenders. Don’t overlook this extra touch for added enjoyment.

Nutrition Facts

The nutritional content of oven-fried chicken tenders can vary based on specific ingredients and portion sizes. However, here’s a general idea of the nutritional profile per serving (assuming a standard recipe and serving size)

Nutrition Facts for Oven-Fried Chicken Tenders (per serving, approximately 4 ounces):

• Calories: 250-300 kcal
• Protein: 25-30g
• Carbohydrates: 15-20g
  • Dietary Fiber: 1-2g
  • Sugars: 1-2g
• Fat: 10-15g
  • Saturated Fat: 2-4g
  • Monounsaturated Fat: 4-6g
  • Polyunsaturated Fat: 2-3g
• Cholesterol: 70-90mg
• Sodium: 500-700mg

Note:

• The actual nutritional content can vary based on factors such as the specific brand of ingredients, the amount of coating applied, and the exact size of the chicken tenders.
• Using leaner cuts of chicken and opting for whole wheat breadcrumbs can contribute to a healthier nutritional profile.

Enjoy Oven-Fried Chicken Tenders