Main DishesJanuary 27, 2015
Calories
489
Sodium
356mg
14% DV
Fat
5g
8% DV
Protein
36g
72% DV
Carbs
73g
24% DV
Fiber
5g
22% DV
{Skinny} Panko Crusted Chicken Tenders
65
A skinny version of a classic breaded chicken tender, baked not fried! Flavorfully seasoned with rich buttermilk, panko breadcrumbs, and savory ranch topping.
4
1 Cup Reduced Fat Buttermilk
1 lb. Chicken Tenders or 2 Chicken Breasts (cut into strips)
? Teaspoon Cayenne Pepper
1 Teaspoon Garlic Salt
1 Teaspoon Pepper
2-3 Dashes of Hot Sauce
1 Egg
1½ Cups Panko Bread Crumbs
? Cup Parmesan Cheese
1 Ranch Seasoning Packet (I used Hidden Valley)
? Cup All-Purpose Flour
1 Teaspoon Garlic Powder
1 Teaspoon Onion Powder
Salt and Pepper to Taste
1 lb. Chicken Tenders or 2 Chicken Breasts (cut into strips)
? Teaspoon Cayenne Pepper
1 Teaspoon Garlic Salt
1 Teaspoon Pepper
2-3 Dashes of Hot Sauce
1 Egg
1½ Cups Panko Bread Crumbs
? Cup Parmesan Cheese
1 Ranch Seasoning Packet (I used Hidden Valley)
? Cup All-Purpose Flour
1 Teaspoon Garlic Powder
1 Teaspoon Onion Powder
Salt and Pepper to Taste
In a gallon size bag marinate buttermilk, chicken, cayenne pepper, garlic salt. pepper, and hot sauce. Marinate over night or up to 24 hours.
In medium bowl beat egg.
In a separate bowl combine panko bread...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
489
Sodium
356mg
14% DV
Fat
5g
8% DV
Protein
36g
72% DV
Carbs
73g
24% DV
Fiber
5g
22% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat2g10%
Polysaturated Fat1g9%
Monosaturated Fat2g13%
Cholesterol101mg33%
Sodium356mg14%
Potassium558mg15%
Protein36g72%
% DAILY VALUE*
Total Carbohydrate
Fiber5g22%
Sugar4g8%
Vitamin A105IU2%
Vitamin B61mg86%
Vitamin C2mg4%
Calcium91mg9%
Iron0.97mg5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.