Fried Chicken Tenders | Fit Pregnancy

Fried Chicken Tenders

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.

Fried Chicken Tenders
This Recipe:
Skill Level:
Serves: 4
Start to Finish: 26 min
Prep: 1 min
Cook: 25 min

1 pound chicken breast tenders
2 cups low-fat buttermilk
1 1/2 cups unsweetened cornflakes cereal, finely crushed; or panko
1/4 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.

4 g340 calories1 g5 g232 g13 g