Oven Baked Chicken Tenders with panko
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Oven Baked Panko Chicken Tenders

Oven baked chicken tenders with panko are a simple and easy way to enjoy healthy crispy breaded golden chicken that’s low fat yet full of flavour. Served with a homemade creamy dipping sauce free from refined sugar and paired with a garden salad and rough cut homemade baked chips.
Course Dinner
Cuisine Australian
Keyword Panko chicken tenders
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 3 people
Calories 404kcal
Author Kim Atkins

Ingredients

Chicken

  • 500 grams/1 pound chicken tenderloins

Crumb/Breading

  • 2 cups Panko
  • 2 tablespoons fresh parmesan grated
  • 1 teaspoon Garlic salt
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary

Egg Wash

  • 2 medium Eggs
  • 1 tablespoon flour
  • 1 tablespoon Soy sauce
  • Pinch of salt and pepper

Other

  • Olive Oil spray
  • Creamy Dipping Sauce
  • ¼ cup mayonnaise
  • ¼ cup sour cream
  • 1 teaspoon white vinegar
  • 1 teaspoon dried mixed herbs basil, oregano, parsley, chives, rosemary
  • ¼ teaspoon garlic powder
  • Pinch of salt

Instructions

  • Preheat oven to 180 degrees C, or 320 F.
  • In a mixing bowl, crack the eggs, add the flour, soy sauce and pinch of salt and pepper. Whisk until combined and smooth.
  • On a large plate, or large bowl, place the panko, garlic salt, rosemary, oregano, basil, and parmesan. Use a fork to mix through evenly combined.
  • Dip one tenderloin at a time into the egg wash, and press into the panko both sides. Dip into the egg wash again, and press into the panko both sides again. I call this a double crumb, but you can do just the one if you want. Repeat the process until all tenders have been egg washed and coated in panko.
  • As the tenders are coated in panko, place them on a lined baking tray.
  • Bake the chicken tenders in the oven at 180 degrees C, or 320 degrees C for 25 minutes.
  • Creamy Dipping Sauce: Add all the ingredients to a bowl and whisk until combined, or put it all into a jar with a tight lid and shake it like you made it.
  • Serve with creamy dipping sauce and a salad and chips.

Nutrition

Calories: 404kcal | Carbohydrates: 26g | Protein: 45g | Fat: 13g | Saturated Fat: 3g | Fiber: 1g | Sugar: 3g