Introduction
Crispy Baked Parmesan Chicken Tenders are a delicious and healthier alternative to traditional fried chicken. With a golden, crunchy coating and tender, juicy meat, these tenders are sure to please both kids and adults alike. The ease of preparation and the use of wholesome ingredients make this recipe a standout choice for busy weeknights or casual family gatherings. As health-conscious eating trends continue to rise, baked chicken tenders provide a guilt-free way to enjoy a classic favorite without the excess oil and calories associated with frying.
Not only are these chicken tenders versatile, but they also pair well with a variety of dipping sauces, making them a perfect option for any meal or occasion.
Ingredients
– 1 pound chicken tenders
– 1 cup buttermilk
– 1 teaspoon garlic powder
– 1 teaspoon onion powder
– 1 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (optional)
– 1 cup panko breadcrumbs
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Cooking spray or olive oil for drizzling
Instructions
1. Marinate the Chicken: In a bowl, combine the chicken tenders and buttermilk. Ensure the chicken is fully submerged and marinate in the refrigerator for at least 30 minutes, or up to 2 hours for better flavor and tenderness.
2. Prepare the Breading: In a separate bowl, mix the panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, smoked paprika, cayenne pepper (if using), salt, and pepper.
3. Preheat the Oven: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
4. Coat the Chicken: Remove the chicken tenders from the buttermilk marinade, letting any excess drip off. Dredge each tender in the breadcrumb mixture, pressing gently to adhere the coating.
5. Arrange on Baking Sheet: Place the coated chicken tenders on the prepared baking sheet. For extra crispiness, lightly spray the tops with cooking spray or drizzle with a little olive oil.
6. Bake: Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. Flip the tenders halfway through the baking time for even crispiness.
The Benefits of Baking vs. Frying
Baking chicken tenders offers numerous health benefits compared to frying. First and foremost, baking significantly reduces the fat content, making these tenders a healthier option without compromising on flavor. While frying can add unnecessary calories and unhealthy oils, baking allows for a light drizzle of olive oil or a quick spray, ensuring a crispy texture with minimal added fat.
Moreover, preparation and clean-up are much simpler when baking. There’s no need to deal with hot oil or the splatter that comes with frying, which can make the cooking process less daunting, especially for novice cooks.
Understanding the Ingredients
Chicken Tenders
Chicken tenders are the star of this recipe, chosen for their tenderness and quick cooking time. They are smaller cuts of chicken that remain juicy and flavorful when baked, making them perfect for this crispy coating.
Buttermilk
Marinating the chicken in buttermilk is essential for enhancing the flavor and tenderness. The acidity in buttermilk helps break down the proteins in the chicken, resulting in a moist and flavorful final product.
Seasonings
The combination of garlic powder, onion powder, smoked paprika, and cayenne pepper adds depth and a hint of spice, elevating the overall taste of the chicken tenders. These seasonings work together to create a well-rounded flavor profile that appeals to a wide range of palates.
Parmesan Cheese
Parmesan cheese is critical for achieving that perfect crispy coating. As it bakes, the cheese melts and forms a crunchy layer that enhances both the texture and flavor of the chicken tenders.
Variations and Substitutions
For those with dietary restrictions, there are plenty of options to modify this recipe. Gluten-free breadcrumbs can be used instead of panko for a gluten-free version. Additionally, for a dairy-free alternative, consider using almond milk or another non-dairy milk for marinating, paired with nutritional yeast in place of Parmesan cheese for flavor.
Step-by-Step Recipe Instructions
Marinating the Chicken
Marination is a crucial step in this recipe for ensuring that the chicken is both flavorful and tender. For the best results, allow the chicken to marinate for a minimum of 30 minutes, but preferably up to 2 hours. This ensures that the buttermilk has time to penetrate the meat, resulting in juicy chicken tenders.
Tips for proper marination include using a resealable plastic bag for easy flipping and ensuring that the chicken is fully covered in buttermilk.
Preparing the Oven and Baking Sheet
Preheating your oven is a crucial step in achieving perfectly crispy chicken tenders. Set your oven to 425°F (220°C) and allow it to reach the desired temperature before placing your chicken inside. This ensures that the tenders cook evenly and develop that golden-brown crust we all love.
When preparing your baking sheet, line it with parchment paper or a silicone baking mat to prevent sticking. This not only makes cleanup easier but also helps improve airflow around the chicken, contributing to a crispier texture. Consider lightly greasing the parchment or mat with cooking spray for an added layer of assurance against sticking.
Creating the Breading Station
Setting up a proper breading station is key to achieving a consistent coating on your chicken tenders. Start by organizing three shallow dishes:
1. Flour Mixture: Combine all-purpose flour with a touch of salt and pepper. This will be the first step to dry off the chicken and help the egg adhere.
2. Egg Wash: In a separate bowl, beat a couple of eggs with a splash of milk or water. This mixture helps the breadcrumbs cling to the chicken.
3. Breadcrumb Mixture: In the last dish, mix together breadcrumbs with grated Parmesan cheese, garlic powder, and Italian seasoning for extra flavor.
By following this assembly line approach, you can efficiently coat each chicken tender while minimizing mess. Remember to wash your hands frequently to avoid cross-contamination.
Breading the Chicken Tenders
To bread your chicken tenders effectively, follow these step-by-step instructions:
1. Dredge in Flour: Start by taking a chicken tender and dredging it in the flour mixture, ensuring it’s fully coated. Shake off any excess flour.
2. Dip in Egg Wash: Next, dip the floured chicken into the egg wash, allowing any excess to drip off. This step is essential for ensuring a good bond between the chicken and the breadcrumbs.
3. Coat with Breadcrumbs: Finally, press the chicken tenders into the breadcrumb mixture. This is where you want to apply a bit of pressure to ensure the crumbs adhere well. A thorough coating will result in a crispier finish.
4. Repeat: Continue this process for all chicken tenders, placing them on the prepared baking sheet once coated.
Baking the Tenders
For the best results, bake your chicken tenders in the preheated oven for about 20-25 minutes. Flip the tenders halfway through to ensure even cooking. To achieve that extra crunch, consider broiling the tenders for the last 2-3 minutes. Keep a close eye during broiling to prevent burning; a well-timed broil can elevate your dish to restaurant-quality crispiness.
Serving Suggestions
These Crispy Baked Parmesan Chicken Tenders pair wonderfully with a variety of dipping sauces. Consider serving them with honey mustard, barbecue sauce, or a spicy ranch dressing for an extra flavor kick.
For sides, think about serving with a fresh salad, roasted vegetables, or sweet potato fries to create a balanced meal. To elevate the presentation, arrange the tenders on a platter and garnish with fresh herbs like parsley or basil. Adding colorful dipping sauces can also enhance the visual appeal of your dish.
Nutritional Information
Crispy Baked Parmesan Chicken Tenders not only taste great but also provide a nutritious option for family meals. Each serving contains approximately 300 calories, with a good balance of protein from the chicken and healthy fats from the olive oil and cheese. They are lower in calories compared to traditional fried chicken tenders, making them a healthier alternative without sacrificing flavor.
Conclusion
Crispy Baked Parmesan Chicken Tenders are a delicious and simple dish that the whole family can enjoy. This recipe allows for creativity; feel free to experiment with different seasonings or dipping sauces to suit your taste preferences. Cooking at home not only fosters healthier eating habits but also brings joy to the kitchen. Try this recipe today and savor the satisfaction of preparing a meal that everyone will love!
