Chicken Tenders With Whole Wheat Panko

Yield: 4 servings
Calories: 460
Theme: New
Rating:  This recipe has not been rated
SAVE PRINT

You're never going to think of whole wheat the same. This recipe calls for extra-thin pieces of chicken, cut from the breast or tenderloins, adorned with a beautifully browned layer of whole wheat panko that tastes as good as it looks.  

Ingredients

  • 1 cup low-fat buttermilk
  • 1 avocado, chopped
  • 3 tbsp lemon juice
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup finely chopped chives
  • 1/4 cup garlic, minced or grated
  • 3/4 tsp coarse salt
  • 1 1/2 lb chicken tenders
  • 1/2 cup whole wheat flour
  • 4 large eggs, lightly beaten
  • 2 cups whole wheat panko
  • 1/2 tsp coarse salt
  • 2 tsp pepper

Directions

1. Heat oven to 500°F. Puree dipping sauce ingredients in a blender until smooth. Cover and refrigerate.

 

2. Dredge tenders in whole wheat flour, shaking off excess. Dip in beaten eggs and then directly into panko, pressing lightly to coat completely. Place on a parchment-lined platter.

 

3. Heat a rimmed baking sheet in oven until hot, about 5 min. Season chicken with salt and pepper. Spray both sides generously with cooking spray.

 

4. Transfer to hot baking sheet and bake until golden and cooked through, turning once, about 11 min. Serve with dipping sauce and lemon wedges.

 

5. Enjoy!

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