CRISPY CHICKEN TENDERS

Oven Baked Chicken Tenders with lemon garlic flavours, coated in a golden parmesan Panko crumb! Oven fried, crispy chicken strips with an irresistible crunch!

INGREDIENTS

• 1 large egg

• 2 tablespoons olive oil

• 2 tablespoons lemon juice (or juice of 1/2 a lemon)

• 1 tablespoon fresh chopped parsley

• 2 teaspoons minced garlic

• 3/4 teaspoon salt to season

• 1/4 teaspoon cracked black pepper

• 28 ounces (800 g) chicken tenders

• 1 cup Panko breadcrumbs

• 1/2 cup regular breadcrumbs (garlic, herb or Italian seasoned for extra flavour)

• 1 teaspoon mild paprika (or sweet, smoky, spicy)

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/4 cup fresh grated parmesan cheese

INSTRUCTIONS

• Preheat oven to 400°F (200°C). Lightly grease a baking tray / sheet with cooking oil spray, or a light coating of oil. Set aside.

• In a large bowl, whisk together the egg, oil, lemon juice, parsley, garlic, salt and pepper.

• Dip chicken tenders into egg mixture and let sit for 5 minutes while preparing crumb mixture. OPTIONAL: Cover and allow to marinate in the refrigerator for 30 minutes to an hour (if time allows).*

• In another bowl, combine both breadcrumbs, paprika, garlic powder, onion powder and parmesan cheese.

• Dredge the egg coated chicken in the breadcrumb/parmesan mixture, lightly pressing to evenly coat.

• Arrange tenders on the baking sheet / tray and lightly spray with cooking oil spray.

• Bake for 10 minutes. Flip and bake for a further 5-10 minutes or until cooked through. (Broil in the last 2-3 minutes for a golden crispy crumb!)

NOTES *Chicken tenders develop a deeper flavour when marinated in the egg mixture. If you don't have time, you can skip this step. HONEY MUSTARD SAUCE

• 1/2 cup of a whole egg mayo

• 1/4 cup Dijon mustard

• 1/4 cup of honey

MIX WELL. OPTIONAL: Season with a pinch of salt and flavour with 1/2 to 1 teaspoon of white vinegar.

NUTRITION

Calories: 398kcal | Carbohydrates: 13g | Protein: 48g | Fat: 15g | Saturated Fat: 3g | Cholesterol: 173mg | Sodium: 888mg | Potassium: 788mg | Sugar: 1g | Vitamin A: 255IU | Vitamin C: 7.4mg | Calcium: 117mg | Iron: 1.8mg

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