Healthy Children’s Recipe: Baked Chicken Tenders

Recipe Overview

Baked Chicken Tenders are a healthier twist on a classic favorite that kids will love. This dish is special because it brings together the comfort of crispy chicken tenders without the excess grease of frying, making it perfect for family dinners or casual gatherings. The recipe is inspired by traditional Southern fried chicken, yet it maintains a light and nutritious profile. Expect a delightful flavor combination of savory herbs and spices with a crunchy exterior and tender inside, making it a hit among children and adults alike!

Prep and Cook Times

• Prep Time: 15 minutes
• Cook Time: 20-25 minutes
• Total Time: 35-40 minutes
• Skill Level: Beginner

Serving Information

This recipe yields 4 servings. Serve these tasty chicken tenders with a side of fresh veggies, sweet potato fries, or a crisp salad. For dipping, consider homemade honey mustard or a yogurt-based ranch dressing!

Ingredients List

• 1 pound (450 grams) boneless, skinless chicken breasts, cut into strips
• 1 cup (100 grams) whole wheat breadcrumbs (or gluten-free breadcrumbs for a gluten-free option)
• 1/2 cup (50 grams) grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 large eggs
• 1 tablespoon olive oil (for added crispiness)

Substitutions:

• For a vegan option, replace chicken with tofu or tempeh and use a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water) instead of eggs.
• Use nutritional yeast instead of Parmesan for a dairy-free option.

Equipment List

• Baking sheet: A standard 18×13-inch (46×33 cm) baking sheet is ideal.
• Parchment paper: Optional, but helps prevent sticking and makes cleanup easier.
• Mixing bowls: At least two for combining wet and dry ingredients.
• Whisk: For beating the eggs.
• Meat thermometer: Optional, for checking the internal temperature of the chicken (should reach 165°F or 75°C).
• Tongs: For flipping the chicken tenders easily.

Step-by-Step Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C). This ensures even cooking and a crispy texture.

2. Prepare the Baking Sheet: Line the baking sheet with parchment paper for easier cleanup.

3. Mix the Coating: In a mixing bowl, combine the whole wheat breadcrumbs, grated Parmesan, garlic powder, onion powder, paprika, salt, and black pepper. Mix well until the ingredients are evenly distributed.

4. Prepare the Egg Wash: In a separate bowl, whisk the eggs until frothy.

5. Coat the Chicken: Dip each chicken strip into the egg wash, ensuring it’s fully coated, then transfer it to the breadcrumb mixture. Press the breadcrumbs onto the chicken to ensure an even coating.

6. Place on Baking Sheet: Arrange the coated chicken tenders in a single layer on the prepared baking sheet. Drizzle the olive oil over the top to promote browning.

7. Bake: Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the chicken is golden brown and cooked through. Flip the tenders halfway through baking for even crispiness.

8. Check for Doneness: Use a meat thermometer to check that the internal temperature has reached 165°F (75°C).

9. Serve: Remove from the oven and let cool slightly before serving.

Technique Tips and Troubleshooting

• Coating Technique: Make sure to press the breadcrumbs onto the chicken firmly to help them stick better during baking.
• Preventing Sogginess: If the tenders start to get soggy, ensure your oven is fully preheated and avoid overcrowding on the baking sheet.
• For Extra Flavor: Marinade the chicken strips in a bit of buttermilk or yogurt for an hour before coating!

Plating and Presentation

To serve, arrange the baked chicken tenders on a large platter. You can garnish with fresh herbs like parsley or basil for a pop of color. Pair with a small bowl of dipping sauce for a fun and interactive meal!

Storage and Reheating Instructions

• Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: To maintain crispiness, reheat in the oven at 350°F (175°C) for about 10 minutes, or until warmed through.

Variations and Customizations

• Add Spices: Feel free to add your favorite spices or herbs to the breadcrumb mixture for a flavor twist, like Italian seasoning or chili powder for a little heat.
• Vegetable Add-ins: Mix shredded carrots or zucchini into the breadcrumb mixture for extra nutrition.

Notes on Ingredients and Equipment

• Fresh herbs can elevate the flavor profile, but dried herbs work well in a pinch.
• A good quality baking sheet will yield better results, as it promotes even cooking.

Final Touches and Personal Notes

This recipe is dear to me because it’s a healthier alternative to the typical fried chicken tenders my kids adore. I love making it for family movie nights or casual gatherings with friends. Don’t hesitate to experiment with different spices or sauces—make it your own!

If you try this recipe, I’d love to hear how it turned out for you! Share your tips or tweaks in the comments!

FAQ

1. Can I freeze the chicken tenders?
   Yes, you can freeze the uncooked, breaded chicken tenders. Just place them on a baking sheet to freeze individually, then transfer to a freezer bag for up to 3 months.

2. What can I use instead of breadcrumbs?
   You can use crushed cornflakes, panko breadcrumbs, or ground oats as alternatives.

3. How can I make these spicier?
   Add cayenne pepper or chili powder to the breadcrumb mixture for extra heat.

4. Are these chicken tenders kid-friendly?
   Absolutely! Kids love the crunchy texture, and you can adjust the seasonings to suit their taste preferences.

5. Can I bake them in an air fryer?
   Yes! Preheat your air fryer to 400°F (200°C) and cook the tenders for about 10-12 minutes, flipping halfway through.