Marinating the chicken tenders in low-fat buttermilk (the longer, the better!) makes them juicy, tender and flavorful. Panko (small, flaky bread crumbs common in Japanese cuisine) or finely crushed unsweetened cornflakes provides a great crunchy texture. Using only 2 tablespoons of oil instead of the 4 cups usually used when making fried chicken cuts the fat considerably.
• 1 pound chicken breast tenders
• 2 cups low-fat buttermilk
• 1 ½ cups unsweetened cornflakes cereal, finely crushed; or panko
• ¼ cup grated Parmesan cheese
• 1 tablespoon minced Italian parsley
• 2 tablespoons canola oil, divided
Place the chicken and buttermilk in a baking dish. Cover and refrigerate for at least 1 hour. (Marinating for up to 24 hours will make the chicken even more tender and flavorful.) Combine the cornflakes (or panko), cheese and parsley in a shallow dish. Remove the chicken, discard the buttermilk and roll the tenders in the cornflakes (or panko) mixture until coated. Set on a rack.
Heat 1 tablespoon of the canola oil in a nonstick skillet over medium heat. Fry half the tenders in the oil until cooked through, about 8-10 minutes, turning halfway through with tongs. Repeat with remaining oil and tenders. Tenders may be kept warm in a 200° F oven until ready to serve.
Per serving (4 ounces, or 3–4 tenders): 340 calories, 30% fat (11 g), 26% carbohydrate (22 g), 44% protein (37 g), 1 g fiber, 1.5 mg iron, 232 mg calcium, 13 mcg folate.