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How to Make Low-Fat Chicken Tenders

Even if you're watching your waistline, you don't have to give up your favorite foods. Baked – not fried – chicken tenders can be just as tasty as the real deal.


  • Step 1: Preheat and prep Preheat the oven to 375 degrees and line a baking sheet with foil. Set the sheet aside.
  • Step 2: Cut the chicken Use the kitchen knife to cut the chicken into pieces 1 to 2 inches in length.
  • Step 3: Prepare dipping bowls Combine the flour and black pepper in a bowl. In a second bowl, beat the egg white and buttermilk with a fork. In the third bowl, crush the cup of cornflakes so they look like breadcrumbs.
  • TIP: You can add Parmesan cheese, Italian seasoning, or Cajun spice to the flour mixture for some extra flavor.
  • Step 4: Dip in flour Dip a tender into the flour and pepper first and turn over to coat completely.
  • Step 5: Dip in egg and cornflakes Dip into the egg and buttermilk mixture, and then roll in the cornflakes until the chicken piece is completely covered. Place on a wire rack to set. Repeat with the rest of the chicken.
  • Step 6: Prepare the pan Spray the foil with cooking spray, and then transfer the tenders from the wire rack onto the pan. Leave about 2 inches of space between each tender, then put the pan in the oven.
  • Step 7: Bake until golden brown Bake for five minutes, then turn over with tongs and bake the other side until golden, about five minutes more. Serve with your favorite low-fat dressing or dipping sauce.
  • FACT: Fried chicken tenders from a fast-food chain can contain 40 grams of fat – 61 percent of the recommended daily allowance.

You Will Need

  • 1 lb. boneless
  • skinless chicken breasts
  • 1/4 c. All-purpose flour
  • 1/4 tsp. black pepper
  • 1 large egg white
  • 1/4 c. Low-fat buttermilk
  • 1 c. of cornflakes
  • And low-fat dressing or dipping sauce
  • A large baking sheet
  • Aluminum foil
  • An 8-inch kitchen knife
  • 3 small bowls
  • A wire rack
  • Cooking spray
  • And tongs
  • Parmesan cheese
  • Italian seasoning
  • or Cajun spice

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