Sunday, April 11, 2010

Oven-Fried Chicken Tenders

Recipe taken from:
Taste of Home Cookbook


  • 1/2 cup cornmeal
  • 1/2 cup dry bread crumbs
  • 1 teaspoon dried tarragon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon pepper
  • 3 egg whites
  • 2 tablespoons fat-free milk
  • 4 chicken tenders per person (I used 8 for 2 people)
  • Refrigerated butter-flavored spray


In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Dip in the egg white mixture, then roll in cornmeal mixture.

Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 30 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until chicken is golden brown and crispy and juices run clear.

Notes & Tips:
These were really good! The ginger is an unexpected flavor for chicken tenders but somehow it works, it makes them taste lighter somehow. My big secret to getting the batter to stick to chicken is to dry them off first. When they are defrosted, and before you dip them in anything grab some paper towels and "wring" the chicken out with them, get them really really dry before you dip the chicken in anything.

Nutrition Facts:
One serving 4 chicken tenders equals 248 calories, 2 g fat (1 g saturated fat), 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 very lean meat, 1-1/2 starch.

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