Baked Chicken Tenders

Baked Chicken Tenders

by 4  people
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Related Categories:

Quick and Easy
Recipe from Diabetic Living
SERVINGS
4
SERVING SIZE
3  planks
PREP TIME
20 mins

Baked Chicken Tenders

Recipe from Diabetic Living
Recipe from Diabetic Living
Baked Chicken Tenders
SERVINGS
4
SERVING SIZE
3  planks
PREP TIME
20 mins
by 4  people
add your rating
add a comment

Related Categories:

Quick and Easy
Ingredients
  •  Nonstick cooking spray
  • 4   skinless, boneless chicken breast halves (1 to 1-1/4 pounds total)
  • 2   egg whites, lightly beaten
  • 1   tablespoon water
  • 1   teaspoon finely shredded lemon peel
  • 1/2  cup seasoned fine dry bread crumbs
  • 1/4  cup finely shredded Parmesan cheese
  • 1/4  cup bottled low-calorie barbecue sauce (optional)
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Directions
1. 
Preheat oven to 400 degrees F. Lightly coat a large baking sheet with cooking spray; set aside. Cut each chicken breast half lengthwise into three strips.
2. 
In a small bowl, beat together egg whites, the water, and lemon peel. In another small bowl, stir together bread crumbs and cheese. Dip chicken strips in egg white mixture, then in bread crumb mixture, turning to coat. Arrange strips on prepared baking sheet. Lightly coat chicken strips with additional cooking spray.
3. 
Bake about 15 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through baking. If desired, serve with barbecue sauce.

nutrition information

Per Serving: cal. (kcal) 207, Fat, total (g) 3, chol. (mg) 70, sat. fat (g) 1, carb. (g) 11, Monosaturated fat (g) 1, Polyunsaturated fat (g) 0, fiber (g) 0, sugar (g) 0, pro. (g) 32, vit. A (IU) 48.59, vit. C (mg) 1.77, Thiamin (mg) 0.12, Riboflavin (mg) 0.26, Niacin (mg) 10.86, Pyridoxine (Vit. B6) (mg) 0.51, Folate (g) 4.03, Cobalamin (Vit. B12) (g) 0.43, sodium (mg) 534, Potassium (mg) 286, calcium (mg) 80.77, iron (mg) 0.9, Starch () 0.5, Lean Meat () 4, Carb Choice () 1, Percent Daily Values are based on a 2,000 calorie diet
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