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
Servings: 4 Prep 1 hr 10 mins Cook 25 mins Start to Finish 1 hr 35 mins


  • 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

Make It

1. 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.

2. 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 degrees F oven until ready to serve.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 340, Fat, total (g): 11, carb. (g): 22, fiber (g): 1, pro. (g): 37, Folate (µg): 13, calcium (mg): 232, iron (mg): 2, Percent Daily Values are based on a 2,000 calorie diet.