Healthy chicken tenders. Could it be possible? Laura of Fork Knife Swoon favors these crispy chicken bites because they have just as much of that satisfying crunch as their fried counterparts, but without all the extra grease and fat. With only about 10 minutes of prep and 20 minutes of cooking, you’ll have dinner ready in no time.


Yields 2-4 servings.

1 lb boneless, skinless chicken tenders (purchased, or thinly cut from chicken breasts)
1 c all-purpose flour
2 large eggs, thoroughly whisked
1-1/2 c panko (Japanese-style bread crumbs), usually found in the Asian section of supermarkets
1/2 c Parmesan cheese, finely grated
1 tbsp fresh rosemary, finely minced
1 tbsp fresh parsley, finely minced
1 tsp kosher salt
1/2 tsp freshly-ground black pepper

1. Preheat oven to 375 degrees. Fill one mixing bowl with the flour, another with the whisked eggs, and a third with the panko, Parmesan, rosemary, parsley, salt and pepper. Stir to evenly combine the panko mixture.

2. Dredge each chicken piece in the flour, until evenly coated, then dip in the egg mixture, and finally in the panko mixture, pressing the panko gently against the chicken to thoroughly coat.

3. Place the chicken on an oven-safe rack on a sheet pan, and bake for 20-30 minutes until golden brown and cooked through. Smaller tenders will cook more quickly. Serve warm with your favorite dipping sauce.

Will you make Laura’s healthy chicken tenders this week?

Bringing her California sensibilities to the deep South before settling in North Carolina, Laura of Fork Knife Swoon believes that entertaining at home should be stress-free and fun, and there is no better way to share memories with friends and family than over a delicious home cooked meal. Incorporating local, organic, and seasonal produce and ingredients, Laura creates simple and healthy dishes that often demand a second helping. Laura works with local ranchers and farmers to ensure the highest quality of ingredients in her recipes. Find her collection of recipes over at Fork Knife Swoon.

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