Panko Chicken Tenders

Total Time Prep/Total Time: 30 min.
Yield 4 servings
Crispy, savory and simple: What's not to like about panko chicken tenders? Here's a step-by-step guide to making them from scratch.

Ingredients

  • 3/4 cup panko bread crumbs
  • 2 large eggs
  • 1 tablespoon prepared mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pound chicken tenderloins

Directions

  1. In a small skillet, heat panko over medium heat. Stir consistently, until crumbs are toasted, about 3 minutes. Remove from pan, cool completely.
  2. Preheat oven to 400°. In a shallow bowl, whisk eggs and mustard. In another shallow bowl, toss toasted panko with seasonings. Dip chicken in egg mixture, then coat with crumb mixture.
  3. Place on a baking sheet coated with cooking spray. Bake until coating is golden brown and chicken is no longer pink, 10-13 minutes.

Nutrition Facts

3 ounces cooked chicken: 159 calories, 2g fat (0 saturated fat), 83mg cholesterol, 495mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.