BBQ Chicken Tenders

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These crispy chicken “wings,” made with boneless, skinless chicken breast tenders, stay crispy with only a light coating of oil—no deep-frying needed. Serve as an appetizer or try them for dinner with crunchy vegetables and dip on the side.

BBQ Chicken Tenders
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 1 1/2 hours (including 30 minutes marinating time)

  • 1 cup prepared barbecue sauce

  • 2 tablespoons Dijon mustard

  • 2 tablespoons honey

  • 1 1/2 pounds chicken tenders, (see Note)

  • 1/2 cup all-purpose flour

  • 1/2 teaspoon salt

  • 1/2 teaspoon freshly ground pepper

  • 2 large eggs

  • 1 3/4 cups coarse dry breadcrumbs, preferably whole-wheat (see Note)

  • Olive oil or canola oil cooking spray

Directions
  1. About 24 tenders

  2. Combine barbecue sauce, mustard and honey in a large bowl. Set aside 1/2 cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.

  3. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.

  4. Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.

  5. Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.

  6. TIPS & NOTES

  7. Ingredient notes: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

  8. Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.


Nutritional Facts

Servings
24
Per tender
67 Calories
8g Carbohydrates
0g Fat
0g Saturated Fat
0g Monounsaturated Fat
8g Protein
28mg Cholesterol
1g Dietary Fiber
7mg Potassium
141mg Sodium
2g Added Sugars
1/2 starch
1 lean meat Exchanges
1/2 Carbohydrate Servings

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4 replies

katluver
katluver 2014-02-26 10:24:27 -0500 Report

I don't always have tenders on hand but do keep boneless chicken breasts in the freezer. In a pinch for a recipe along this line, I'll cut one or two breasts in strips and prepare them along the same way, dipping in egg whites, then dredging in bread crumbs. Also, I tend to make my own crumbs from leftover bread, in particular the heels. Just process them in a blender or food processer until desired results, then store in freezer bags in the deep freeze until needed. Every so often, one or two don't get used within a few months so . . . the 'wild birds' around our ranch get a treat!

Happy Friend
Happy Friend 2014-02-26 09:14:04 -0500 Report

The "notes" are from the original recipe posted on Eating Well. If you look at the title of the recipe you will see it credits Eating Well. The notes on this recipe are as follows (found at EatingWell.com, http://www.eatingwell.com/recipes/bbq_chicken...):

TIPS & NOTES
Ingredient notes: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Boogsmama
Boogsmama 2014-02-20 04:58:17 -0500 Report

I must be missing something…on a lot of the recipes, it says "see note" but I am not seeing any "notes"…??