Parmesan Chicken Tenders
- 1 1/2 ounces all-purpose flour (about 1/3 cup)
- 3 tablespoons fine-ground cornmeal
- 1 ounce Parmesan cheese, finely grated (about 1/4 cup)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- 1/2 cup nonfat buttermilk
- 1 large egg, lightly beaten
- 8 chicken breast tenders (about 1 1/4 pounds)
- 1 1/2 tablespoons canola oil
- Cooking spray
Directions
Preheat oven to 425°F. Combine all-purpose flour, cornmeal, parmesan cheese, garlic powder, onion powder, pepper, salt in a medium shallow dish.
Combine buttermilk and egg in another shallow dish. Dip chicken in buttermilk mixture. Dredge chicken in flour mixture.
Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add chicken to pan; cook 3 minutes on each side or until browned.
Transfer chicken to a baking sheet coated with cooking spray. Bake at 425°F for 5 minutes or until chicken is done.
Nutrition Information
Serves: 4 | Serving Size: 2 tenders
Per serving: Calories: 326; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 128mg; Sodium: 581mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 2g; Protein: 35g
Nutrition Bonus: Potassium: 408mg; Iron: 11%; Vitamin A: 4%; Vitamin C: 3%; Calcium: 13%
**This delicious recipe came from the MyFitnessPal blog.
