Oven-Fried Chicken Tenders

Inga came across a list of Healthy Fast Food Alternatives and we decided to try:
Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Serves: 4
Total Time: 20 minutes


  • 1 1/2 cups panko (Japanese-style bread crumbs)
  • 2 tablespoons sesame seeds
  • 1 large egg white (or 2 small egg whites)
  • 1 teaspoon Chinese five-spice powder
  • 1/2 teaspoon(s) salt
  • 1 pound chicken-breast tenders
  • 1 tablespoon olive oil
  • 1 med onion, chopped
  • 3/4 cup ketchup
  • 2 tablespoons brown sugar
  • 3 teaspoons cider vinegar
  • 3 teaspoons Worcestershire sauce


  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. In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice 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, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with tenders.

Modified from Good Housekeeping


Coconut Crusted Oven-Fried Chicken Tenders

Serves: 4


  • 1½  lbs boneless skinless chicken breasts
  • ¾ cup whole wheat panko breadcrumbs
  • ¾ cup unsweetened shredded coconut
  • 1 tsp sea salt
  • 1 tsp fresh ground black pepper
  • 1 egg


  1. Preheat oven to 350 degrees.*
  2. While oven heats, combine panko breadcrumbs, unsweetened coconut, sea salt, and fresh ground black pepper in a cereal size bowl.  In a second bowl, whisk egg.
  3. Create an assembly line. One at a time, dip chicken tenders in egg mixture, then dip and thoroughly coat in whole wheat coconut mixture. Once coated, place chicken on a rimmed baking sheet. Repeat with remaining chicken tenders.
  4. Bake coconut crusted chicken tenders at 350 degrees for 20 minutes, or until chicken reaches 165 degrees. Broil for 5 minutes.
  5. Allow chicken tenders to rest for just a couple minutes, and then serve alongside your favorite dipping sauce. I like St. Dalfour’s Ginger & Orange Marmalade Fruit Spread.

*Alternatively, I’ve baked these at 450 degrees for 9 minutes, rotated trays, then baked at 375 for 9 minutes. It depends on the size of the chicken and the oven.

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