Ingredients
- 1/2 lb. boneless skinless chicken breast
- Salt and pepper to taste
- 3/4 C whole wheat flour
- 2 eggs
- 2 Tbsp water, (or milk)
- 1 & 1/2 C whole wheat bread crumbs
- 1 tsp chili powder
Directions
Mise en place
- Preheat the oven to 400°F.
- Slice chicken breast into about 10 tenders.
- Place the chicken tenders on a cutting board lined with plastic wrap. Lay plastic wrap on top and flatten with a meat pounder or rolling pin, until the meat is about 1/4 inch thick.
- Measure out all the ingredients.
Prepare
- In a small bowl or shallow baking dish, put salt, pepper and flour. Mix well.
- In another small bowl or shallow baking dish, beat the eggs with the water.
- In a third dish, place dry breadcrumbs, salt, pepper, and chili powder.
- Now you have your first, second and third steps ready for the chicken tenders. First, dredge the chicken in the flour mixture. Shake the excess flour off.
- Second, dip in the egg mixture on both sides and shake off the excess egg mixture.
- Third, dredge the chicken in the breadcrumbs. Place the coated tenders on a rack on a sheet tray.
- Bake for 7 minutes or until chicken is cooked through and the internal temperature has reached 165°F
Serve
- Serve with Viennese Cucumber Salad and enjoy!
Recipe in Action
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6 Servings
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Difficulty: Intermediate
Nutrition Tip 
Baking chicken tenders is a healthier alternative to fried chicken because it reduces the amount of fat and calories that associated with deep frying.
Various forms of fried chicken can be found around the world. Many of these variations can be adapted to make healtheir versions. More specifically baking breaded chicken in a high heat oven.
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