Healthy Baked Chicken Tenders

October 5, 2012
Oh chicken tenders, how I love thee! No matter where you go, from dive bars to restaurant chains, you can almost never go wrong with ordering the chicken tenders.
Only problem is that more times than not, they are deep fried and heavily breaded. Now, on the one hand, that is totally awesome and fatty-flavor-licious, but, on the other hand that is totally not good for you if you are trying to watch what you eat.
A few weeks ago I shared my grocery shopping tips and I made mention to a healthy chicken tender recipe that I make once a week.

Well, here is the aforementioned recipe!
These are so good and juicy, you will want to eat them right out of the oven, but don’t! Have some self respect! At least put the chicken tenders on a paper towel or a piece of parchment paper.

Healthy Baked Chicken Tenders

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2 - 4 people
Author Sarcastic Cooking

Ingredients

  • 1 lb. Boneless Skinless Chicken Tenders at room temperature
  • 1 Tablespoon Taco Seasoning
  • ½ Teaspoon Paprika
  • ½ Teaspoon Onion Powder
  • ½ Teaspoon Garlic Powder
  • Pinch of Salt and Pepper
  • 2 Eggs beaten
  • 2 Cups Finely Ground/Crushed Bran Flakes

Instructions

  1. Preheat the oven to 375 degrees F.
  2. Make sure the chill from the refrigerator is out of the chicken before seasoning. Combine all seasonings in a small bowl, mix with a fork to evenly distribute the seasonings. Dust both sides of each tender with the seasoning mix, reserving a tablespoon for the bran.
  3. Pulse in batches, six cups of plain bran flakes, in a food processor until finely ground. If you don’t have a food processor, place the bran flakes in a large heavy duty plastic freezer bag and use a rolling pin or mallet to crush the flakes.
  4. Line a baking sheet with a piece of tin foil and then place a heat-proof wire rack on top on the tin foil.
  5. Set out two large mixing bowls. Whisk the two eggs together in one of the bowls. In the other bowl, combine the ground bran flakes with the tablespoon of seasoning, mix well.
  6. Dip one tender at a time into the egg and then into the bran flakes. Place each coated tender on to the wire rack. Continue until all tenders have been breaded.
  7. Bake in the oven for thirty minutes, until the internal temperature of the tenders is 165 degrees F.

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  • cobrien8008
    January 22, 2014 at 1:24 am

    How are they re-heated? I always do my cooking for the week at once and would love to try these during the week re-heated in a toaster oven!

    • Stefanie
      January 22, 2014 at 11:07 am

      Toaster oven would work or the good old microwave however, I think the microwave might make them a little soggy.

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  • Sawsan (Chef in disguise)
    October 8, 2012 at 1:48 am

    I love the fact that these are baked!
    with the bran flakes they should be crunchy and healthy! love it

  • Anita at Hungry Couple
    October 5, 2012 at 12:49 pm

    I know what you mean. Fried chicken tenders are some a fun and easy food to eat…except for that fried part. 🙂 Love the oven version!

  • Kayle (The Cooking Actress)
    October 5, 2012 at 11:25 am

    I love a good chicken tender!! These look perf!

  • Jessica@AKitchenAddiction
    October 5, 2012 at 8:32 am

    Oh, I want these! Love how you baked them!