Oven Fried Chicken Tenders with 5 Spice BBQ sauce


  • 3/4 cup(s) panko (Japanese-style bread crumbs)

  • 2 tablespoon(s) sesame seeds

  • 1 large egg white

  • 1 teaspoon(s) Chinese five-spice powder or Chili powder

  • 1/2 teaspoon(s) salt

  • 1 pound(s) chicken-breast tenders

  • 1 tablespoon(s) olive oil

  • 1 small onion, chopped

  • 1/2 cup(s) ketchup

  • 1 tablespoon(s) brown sugar

  • 1 1/2 teaspoon(s) cider vinegar

  1. Preheat oven to 475 degrees F. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate.

  2. 2. In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder or chili powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders 13 to 15 minutes or until they lose their pink color throughout. Do not turn tenders over.

  3. Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, and remaining five-spice powder. Pour sauce into small bowl; serve with tenders.

Nutritional Facts

Serves 4
4 main-dish servings
Calories 280
Total Fat 8g
Saturated Fat 1g
Cholesterol 66mg
Sodium 775mg
Total Carbohydrate 23g
Dietary Fiber 2g
Sugars --
Protein 30g
Calcium --


2 replies

Debe Pendice
Debe Pendice 2009-02-22 16:24:07 -0600 Report

I am going to make this one day this week. I even have the sesame seeds in the cupboard. I too would of never thought of this and I like all those spices also…debe

Avera 2009-02-15 01:15:56 -0600 Report

I would NEVER have thought to do this with chicken breast tenders. It is a truly different kind of recipe that could be used for just about any occasion. Think how well it would go over as a snack served at any type of get together. Serving it as a main dish to guests would really impress. And just having it for family would be a hit. The flavors and spices used make the consumers think how long and hard you worked to fix it, when actually it is easy and quick. These same spices will really make for a great and different taste.