Absolutely! Here’s everything you need to make Crispy Baked Chicken Tenders with Garlic Parmesan:
Introduction
Crispy Baked Chicken Tenders with Garlic Parmesan is a healthier take on the classic fried chicken tenders. Coated with a savory blend of garlic, Parmesan cheese, and breadcrumbs, these tenders are baked to golden perfection, offering a crispy exterior and tender, juicy interior. This dish is perfect for a family meal, a quick weeknight dinner, or a crowd-pleasing appetizer. It’s easy to make and packed with flavor!
The History of Ingredients
- Chicken Tenders: Chicken tenders, also known as chicken strips or fingers, are the tenderloins of the chicken breast. They’ve been popular in Western cuisine, especially in the U.S., as a kid-friendly and easy-to-eat cut of chicken.
- Garlic: Garlic has a long history, dating back over 6,000 years to ancient civilizations like Egypt, Greece, and Rome. It’s widely known for its pungent flavor and health benefits.
- Parmesan Cheese: Originating from Italy, Parmesan cheese (Parmigiano Reggiano) has been made since the 12th century. It’s a hard, aged cheese that adds rich, nutty flavor to dishes.
- Breadcrumbs: Breadcrumbs are commonly used in cooking to coat proteins and vegetables for a crispy texture. They are often made from stale bread and have been a culinary staple for centuries.
Breakdown of Ingredients
- Chicken Tenders: The star of the dish, chicken tenders are naturally tender and cook quickly. You can use fresh or frozen tenders for convenience.
- Garlic: Freshly minced garlic is key for this dish, giving the tenders a fragrant, savory kick.
- Parmesan Cheese: Freshly grated Parmesan adds flavor and depth to the breading, making it more flavorful.
- Breadcrumbs: Panko breadcrumbs, which are light and crispy, are typically used to give the tenders their signature crunch.
- Eggs: Eggs act as a binding agent for the breadcrumbs and provide moisture to keep the chicken tender.
- Seasonings: Salt, pepper, and optional Italian seasoning add the necessary flavor to enhance the taste of the chicken.
Step-by-Step Recipe
Ingredients:
- 1 lb chicken tenders (about 10-12 pieces)
- 1 cup panko breadcrumbs
- 1/2 cup freshly grated Parmesan cheese
- 2 teaspoons garlic powder
- 2 cloves garlic, minced
- 2 large eggs
- 1/4 cup all-purpose flour
- Salt and pepper to taste
- 1/2 teaspoon dried Italian seasoning (optional)
- 2 tablespoons olive oil (or melted butter)
- Fresh parsley for garnish (optional)
Instructions:
- Preheat the Oven:
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
- Prepare the Coating:
- In a shallow bowl, combine the panko breadcrumbs, grated Parmesan, garlic powder, minced garlic, salt, pepper, and Italian seasoning (if using).
- In another shallow bowl, whisk the eggs.
- Place the flour in a third shallow bowl.
- Coat the Chicken:
- Dredge each chicken tender in the flour, making sure it’s evenly coated, then dip it into the beaten eggs, allowing excess egg to drip off.
- Finally, coat the chicken in the breadcrumb mixture, pressing gently to ensure it sticks. Repeat with all chicken tenders.
- Bake the Tenders:
- Arrange the coated chicken tenders on the prepared baking sheet in a single layer. Drizzle olive oil or melted butter over the tenders to help them crisp up.
- Bake for 15-20 minutes, flipping the tenders halfway through, until they are golden brown and crispy on the outside and cooked through (internal temperature should be 165°F or 74°C).
- Serve:
- Remove from the oven and garnish with fresh parsley if desired. Serve immediately with your favorite dipping sauce like ranch, honey mustard, or marinara.
Tips for the Perfect Dish
- Use Panko Breadcrumbs: For extra crunch, panko breadcrumbs are the best choice. They are lighter and crispier than regular breadcrumbs.
- Season the Flour and Egg: To ensure your tenders are flavorful, season both the flour and egg mixture with salt, pepper, and garlic powder. This helps build flavor in every layer.
- Don’t Overcrowd the Baking Sheet: Give each chicken tender enough space to allow air circulation around them for even cooking. Overcrowding will lead to soggy tenders.
- Flip Halfway: Flip the tenders halfway through baking to ensure an even golden-brown crispness on both sides.
- Make it Crispy: For an extra crispy finish, lightly spray the tenders with cooking spray or drizzle them with a bit of oil before baking.
Variations and Customizations
- Spicy Chicken Tenders: Add some cayenne pepper or chili powder to the breadcrumb mixture for a spicy kick. You can also dip the tenders in a spicy buffalo sauce after baking.
- Gluten-Free: Use gluten-free breadcrumbs and a gluten-free flour substitute, such as rice flour, to make the dish suitable for those with gluten sensitivities.
- Parmesan Herb Crust: Add fresh herbs like thyme, oregano, or rosemary to the breadcrumb mixture for a more aromatic flavor.
- Air Fryer Version: For a quicker, even crispier result, cook the chicken tenders in an air fryer at 375°F (190°C) for about 10-12 minutes, flipping halfway through.
Health Considerations and Nutritional Value
- Calories: Baked chicken tenders are much lower in calories than their fried counterparts, especially when you use olive oil instead of butter. The Parmesan adds a bit of extra fat, but the tenders are still a relatively light option.
- Protein: Chicken tenders are a great source of lean protein, which is essential for muscle repair and growth.
- Carbs: The panko breadcrumbs do contribute to the carbohydrate count, but they are a lighter alternative to traditional breadcrumbs, providing a crispy texture without too many carbs.
- Fat Content: By baking instead of frying, the fat content is significantly reduced. If you’re using olive oil, you’ll be adding heart-healthy fats.
- Customization for Health: To make this dish even lighter, you can omit the breadcrumbs altogether and use ground almonds or a mixture of grated Parmesan and almond flour for a low-carb version.
FAQ
1. Can I use chicken breasts instead of tenders? Yes, you can use boneless, skinless chicken breasts. Just cut them into strips, and they’ll work similarly to tenders.
2. Can I prepare these in advance? Yes, you can prep the chicken tenders ahead of time by breading them and storing them in the refrigerator for up to a few hours before baking. You can also freeze them before baking for later use.
3. How do I store leftovers? Store any leftover chicken tenders in an airtight container in the fridge for up to 3 days. Reheat them in the oven at 350°F (175°C) for about 10 minutes to regain some of their crispiness.
4. Can I make these tenders without Parmesan? Yes, you can omit the Parmesan for a simpler flavor, or substitute it with another type of cheese, like mozzarella or cheddar, for a different twist.
This Crispy Baked Chicken Tenders with Garlic Parmesan is a delicious and healthier alternative to the fried version, making it a great addition to your meal rotation. Enjoy!
Crispy Baked Chicken Tenders with Garlic Parmesan: Easy & Delicious!
Crispy Baked Chicken Tenders with Garlic Parmesan is a healthier take on the classic fried chicken tenders. Coated with a savory blend of garlic, Parmesan cheese, and breadcrumbs, these tenders are baked to golden perfection, offering a crispy exterior and tender, juicy interior. This dish is perfect for a family meal, a quick weeknight dinner, or a crowd-pleasing appetizer. It’s easy to make and packed with flavor!
Ingredients
- 1/4 pounds chicken tenders boneless skinless
- 1/2 cup white flour
- Salt and Pepper
- 6 tablespoons olive oil or melted butter
- 3 teaspoons minced garlic
- 1 teaspoon dried basil
- 1/4 teaspoon paprika
- 1 cup Panko
- 2/3 cup Parmesan cheese freshly grated
- Famous Fry Sauce
Instructions
- Trim the fat from the tenders.
- Preheat the oven to 400 degrees F.
- Set out three bowls. Fill one with the white flour, about 1/4 teaspoon pepper, & about 1/2 teaspoon salt. Stir,
- Fill the next bowl with the olive oil or butter and minced garlic. Stir.
- Place the basil, paprika, Panko, and parmesan cheese in the last. Stir.
- Place the tenders in the flour mixture, then the garlic oil, then the panko mixture making sure to evenly and thoroughly coat each piece.
- Place the tenders on the sheet and then place in the oven.
- Cook for 15 minutes and then flip the tenders and cook for another 5-8 minutes or until the internal temperature of the chicken reaches 165 degrees F.
- Remove and enjoy immediately with the dipping sauce!