Ranch-Seasoned Crispy Chicken Tenders

Nonstick cooking spray

6 chicken tenderloin pieces (about 1¼ pounds)

2 tablespoons whole-wheat pastry flour

1 egg, lightly beaten

½ cup whole-wheat bread crumbs

2 tablespoons grated Parmigiano-Reggiano cheese

2 teaspoons dried parsley

¾ teaspoon dried dill

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon dried basil

⅛ teaspoon freshly ground black pepper

 

Preheat the oven to 425°F. Spray a baking sheet with the cooking spray. Prepare three small dishes for coating the chicken. Place the flour in one, the egg in the second, and in the last dish mix together the bread crumbs, Parmigiano-Reggiano cheese, parsley, dill, garlic powder, onion powder, basil, and black pepper. Working one at a time, dip each tenderloin into the flour. Shake off any excess, then dip the chicken into the egg. Finally, place the tenderloin in the bread crumbs and press to coat in the mixture. Place on the baking sheet. Bake for about 20 minutes, or until crispy, brown and cooked through. Serve immediately.

 

Per Serving (1 chicken tender): Calories: 162; Total fat: 2g; Protein: 25g; Carbs: 8g; Fiber: 1g; Sugar: 1g; Sodium: 239mg

 

Turn these into a Buffalo ranch chicken salad. Toss the crispy tenders with Frank’s RedHot Buffalo Wing Sauce. Chop and place on top of a salad of mixed greens, shredded carrots, and tomatoes and top with low-fat blue cheese. Drizzle the salad with Creamy Peppercorn Ranch Dressing.