Panko Chicken Tenders
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
Ingredients
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3/4 cup panko bread crumbs
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2 large eggs
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1 tablespoon prepared mustard
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1/2 teaspoon garlic powder
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1/2 teaspoon dried oregano
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1/2 teaspoon salt
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1/4 teaspoon pepper
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1 pound chicken tenderloins
Directions
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1.
In a small skillet, heat panko over medium heat. Stir consistently, until panko is toasted, about 3 minutes. Remove from pan, cool completely.
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2.
Preheat oven to 400°. In a shallow bowl, whisk together eggs and mustard. In another shallow bowl, toss toasted panko with seasonings. Dip chicken in egg mixture, then coat with crumb mixture.
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3.
Place on a baking sheet coated with cooking spray. Bake until golden brown and chicken is no longer pink, 10-13 minutes.
Nutrition Facts
3 ounces cooked chicken: 159 calories, 2g fat (0 saturated fat), 83mg cholesterol, 495mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
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