Crispy Oven Baked Chicken Tenders

• 份量: 3 servings
• 活動時間: 15 minutes
• 總時間: 30 minutes

食材

1 1/2 cups panko breadcrumbs (Note 1)

Oil spray

1 egg

1 tbsp mayonnaise

1 1/2 tbsp dijon mustard (or other mustard)

2 tbsp flour

1/2 tsp salt

Black pepper

500 g/1 lb chicken tenderloins (or breast cut into 2/3" / 1.5cm thick slices, lengthwise)

Oil spray

步驟

Preheat oven to 200°C/390°F (180° fan-forced).

Toast panko - Spread panko on a baking tray, spray with oil (spray vertically to avoid blowing the panko off the tray), then bake for 3 to 5 minutes until light golden. Transfer to bowl.

Place a rack on a baking tray (not critical but bakes more evenly).

Dredge batter - Place the Batter ingredients in a bowl and whisk with a fork until combined. Add the chicken into the Batter and toss to coat.

Crumbing (see video & photo in post)

Pick up chicken with tongs and place it into the panko bowl.

Crumb - Sprinkle surface with breadcrumbs, then press down to adhere. Transfer onto baking tray. Marvel at clean fingers, repeat with remaining chicken.

Spray & bake - Spray lightly with oil, sprinkle with a touch of salt (optional). Bake 15 minutes (medium) or up to 20 minutes if gigantic. Any longer = dried out chicken.

Serve - Remove from oven and serve immediately, with Sauce of choice (Honey Mustard pictured, see Note 2) and sprinkled with fresh parsley, if desired.

營養

• 每份大小: 248 g
• 卡路里: 416 kcal
• 總脂肪: 12 g
• 飽和脂肪: 2 g
• 膽固醇: 163 mg
• 鈉: 973 mg
• 總碳水化合物: 29 g
• 膳食纖維: 1 g
• 總糖: 2 g
• 蛋白質: 42 g