Garlic Parmesan Chicken Tenders
Introduction: Garlic Parmesan Chicken Tenders are a delicious twist on a classic favorite. These tender, crispy chicken strips are coated in a flavorful blend of garlic and Parmesan cheese, offering a savory and satisfying dish. Perfect for a quick weeknight dinner, party appetizer, or a tasty snack, these chicken tenders are a crowd-pleaser.
The History of Ingredients:
- Chicken Tenders: Chicken tenders, often referred to as chicken fingers or chicken strips, have been around since the 1950s and are a popular item on restaurant menus, especially in the United States. They are made from the tenderloin of the chicken, a naturally soft and lean cut of meat.
- Garlic: Garlic is one of the oldest known seasonings and has been used in cooking for over 5,000 years. It is a staple in many cuisines worldwide for its pungent aroma and rich, savory flavor.
- Parmesan Cheese: Originating from Italy, Parmesan (or Parmigiano Reggiano) is one of the most famous and widely-used cheeses in the world. Known for its hard, grainy texture, Parmesan adds a nutty, salty flavor to dishes.
Breakdown of Ingredients:
- Chicken Tenders: The main ingredient, offering lean protein and tenderness. They cook quickly and are easy to prepare.
- Garlic: Used in both minced and powder form to create a fragrant, savory taste that complements the chicken.
- Parmesan Cheese: Adds depth and richness with its salty and nutty notes, often mixed with breadcrumbs for coating.
- Breadcrumbs: The base of the crunchy coating, adding texture and ensuring that the garlic and Parmesan adhere to the chicken tenders.
- Eggs: Used as a binding agent, ensuring that the breading sticks to the chicken.
- Olive Oil or Butter: Used for frying or baking, adding moisture and flavor to the coating.
Step-by-Step Recipe:
Ingredients:
- 1 lb chicken tenders (about 10-12 pieces)
- 1 cup grated Parmesan cheese
- 1 cup breadcrumbs (preferably Panko for extra crunch)
- 2 cloves garlic, minced (or 1 tsp garlic powder)
- 1 egg
- 1/2 cup all-purpose flour
- 2 tbsp olive oil or butter (for cooking)
- Salt and pepper to taste
- Fresh parsley (optional, for garnish)
Instructions:
- Preheat the Oven/Fry Pan:
- If baking, preheat your oven to 400°F (200°C).
- If frying, heat the olive oil or butter in a skillet over medium heat.
- Prepare the Chicken Tenders:
- Season the chicken tenders with salt and pepper.
- Set Up the Breading Station:
- In one bowl, place the flour.
- In another bowl, beat the egg.
- In a third bowl, mix together the Parmesan cheese, breadcrumbs, and minced garlic (or garlic powder).
- Bread the Chicken:
- Dredge each chicken tender in the flour, then dip it into the beaten egg, and finally coat it with the Parmesan breadcrumb mixture. Press gently to ensure the coating sticks.
- Cook the Chicken:
- For frying: Place the chicken tenders in the hot oil and cook for about 3-4 minutes per side until golden brown and cooked through (internal temperature should reach 165°F/74°C).
- For baking: Arrange the breaded tenders on a baking sheet lined with parchment paper and bake for 15-20 minutes, flipping halfway through, until golden and crispy.
- Serve:
- Garnish with fresh parsley if desired. Serve with a side of marinara sauce or your favorite dipping sauce.
Tips for the Perfect Garlic Parmesan Chicken Tenders:
- Don’t Overcrowd the Pan: If frying, make sure to cook the chicken tenders in batches so they get evenly crispy.
- Use Panko Breadcrumbs: Panko gives the chicken tenders a crispier, crunchier texture than regular breadcrumbs.
- Let the Chicken Rest: Allow the cooked chicken tenders to rest for a couple of minutes before serving to retain moisture.
- For Extra Garlic Flavor: Consider adding garlic powder to the breadcrumb mixture for an extra garlic punch.
- Baking Option: For a healthier version, bake the chicken tenders instead of frying them for a lower-calorie option.
Variations and Customizations:
- Spicy Version: Add a pinch of cayenne pepper or red pepper flakes to the breadcrumb mixture for a spicy kick.
- Herb-Infused: Mix in dried oregano, thyme, or basil for added flavor.
- Gluten-Free: Use gluten-free breadcrumbs and flour for a gluten-free version of the dish.
- Cheese Variations: Swap out Parmesan for other hard cheeses, like Pecorino Romano, for a different flavor profile.
Health Considerations and Nutritional Value:
- Calories: A typical serving of garlic Parmesan chicken tenders (about 3 tenders) contains approximately 300-400 calories depending on cooking method (fried vs. baked).
- Protein: These tenders are a great source of protein, with each serving providing around 25-30 grams.
- Fat: If fried in oil or butter, the fat content will be higher. Baking reduces the fat content significantly.
- Carbs: The carbs mostly come from the breadcrumbs, so using a lower-carb alternative like crushed almonds or coconut flour can lower the carb content.
While garlic Parmesan chicken tenders are a tasty and indulgent dish, it’s best to enjoy them in moderation, especially if you’re watching your calorie or fat intake. Baking them is a healthier option compared to frying.
FAQ:
Q1: Can I make garlic Parmesan chicken tenders ahead of time? Yes! You can prepare and bread the chicken tenders ahead of time and store them in the fridge. When you’re ready to cook, just fry or bake them as usual.
Q2: How can I reheat leftover chicken tenders? To retain their crispiness, reheat the chicken tenders in an oven or air fryer. Avoid using the microwave as it can make them soggy.
Q3: Can I freeze garlic Parmesan chicken tenders? Yes! After breading the chicken, you can freeze the tenders before cooking. Lay them out on a baking sheet to freeze individually, then transfer them to a freezer bag. When ready to cook, bake or fry them straight from frozen, adding a few extra minutes to the cooking time.
Q4: Can I make these without breadcrumbs? Yes! You can use crushed cornflakes, ground almonds, or even crushed pork rinds as a substitute for breadcrumbs.
Q5: Are garlic Parmesan chicken tenders spicy? No, they are not inherently spicy. However, if you like a bit of heat, you can add cayenne pepper or red pepper flakes to the breadcrumb mixture.
Garlic Parmesan Chicken Tenders
Ingredients
Method
- 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!