Sesame Encrusted Baked Chicken Tenders

Nov 18 2015

Miss the childhood days of deep-fried chicken tenders? Give these a try. Pair with brown rice, quinoa, or steamed vegetables.

Recipe adapted from:

Serves 4 

Dietitian's Tip: 

These lightly breaded and baked tenders are a healthier alternative that will make you feel like a kid again. The tenders are coated in panko breadcrumbs, a Japanese-style breadcrumb that tends to be lighter, crispier, and airier than the regular kind. Whole grain panko has three times more fiber per ½ cup than original panko and all of the healthy benefits whole grains have to offer.  


16 ounces chicken tenderloins
2 teaspoons sesame oil
2 teaspoons low sodium soy sauce
6 tablespoons toasted sesame seeds
½ teaspoon course salt
4 tablespoons panko breadcrumbs (no salt added)
olive oil spray 


Preheat over to 425 degrees F and spray a baking sheet with non-stick oil spray or parchment paper.

Combine the sesame oil and soy sauce in a bowl. Combine the sesame seeds, salt, and panko in another bowl.

Place the chicken in the bowl with the oil and soy sauce, then into the sesame seed mixture to coat well.

Place this on the baking sheet; lightly spray the top of the chicken with oil spray and bake 8-10 minutes. Turn over and cook another 4-5 minutes longer or until cooked through.  

Nutrition Information: 

Per serving: 345 calories, 17 g total fat, 3 g saturated fat, 24 g carbohydrates, 24 g protein, 4 g fiber, 400 mg sodium, 49 mg potassium, 37 mg magnesium, 14 mg calcium.