Chicken Tenders With Whole Wheat Panko

Chicken fingers for cleaner eaters.

Tenders are extra-thin pieces cut from the chicken breast itself or from the tenderloins — slivers of meat attached to the breast.

Total Time:
Level: Easy
Serves: 4


For the dipping sauce
  • 1 c. low-fat buttermilk
  • 1 avocado, chopped
  • 3 tbsp. lemon juice
  • ¼ c. Grated Parmesan cheese
  • ¼ c. finely chopped chives
  • ¼ c. tsp minced or grated garlic
  • ¾ tsp. coarse salt
For the chicken tenders
  • 1 ½ lb. chicken tenders
  • ½ c. whole wheat flour
  • 4 large eggs, lightly beaten
  • 2 c. whole wheat panko
  • ½ tsp. coarse salt
  • 2 tsp. pepper
  • vegetable oil cooking spray
  • Lemon wedges, for serving


  1. Heat oven to 500°F. Puree dipping sauce ingredients in a blender until smooth. Cover and refrigerate.
  2. Dredge tenders in whole wheat flour, shaking off excess. Dip in beaten eggs and then directly into panko, pressing lightly to coat completely. Place on a parchment-lined platter.
  3. Heat a rimmed baking sheet in oven until hot, about 5 min. Season chicken with salt and pepper. Spray both sides generously with cooking spray.
  4. Transfer to hot baking sheet and bake until golden and cooked through, turning once, about 11 min. Serve with dipping sauce and lemon wedges.

460 cal, 15 g fat (4 g saturated), 45 g protein, 36 g carb, 5 g
sugar, 8 g fiber, 890 mg sodium, 130 mg cholesterol per serving

This story originally appeared in the March 2016 issue of Dr. Oz The Good Life.

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