Directions:
- Place a rack in the top third of the oven. Heat oven to 425°F Set a wire rack on a baking sheet and coat rack lightly with cooking spray.
- In a shallow bowl, stir together breadcrumbs, Parmesan cheese, parsley (if using), and pepper. In another shallow bowl, whisk together mustard and egg whites until frothy and opaque. Dip each chicken tender in egg white mixture, then in breadcrumb mixture to coat all sides. Place on prepared rack.
- Spritz top of each tender lightly and evenly with cooking spray, then turn and repeat on the other side. Bake until crumb coating is golden brown and crisp and chicken is no longer pink at the center, 15-20 minutes. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 360.96 Kcal (1511 kJ) | ||
| Calories from fat | 171.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.05g | 29% | |
|---|---|---|---|
| Cholesterol | 34.98mg | 12% | |
| Sodium | 837.09mg | 35% | |
| Potassium | 448mg | 10% | |
| Total Carbs | 27.16g | 9% | |
| Sugars | 1.42g | 6% | |
| Dietary Fiber | 4g | 16% | |
| Protein | 20.34g | 41% | |
| Vitamin C | 2.6mg | 4% | |
| Iron | 1.8mg | 10% | |
| Calcium | 130.3mg | 13% | |
| Amount Per 100 g | |||
| Calories | 198.82 Kcal (832 kJ) | ||
| Calories from fat | 94.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.49g | 29% | |
|---|---|---|---|
| Cholesterol | 19.27mg | 12% | |
| Sodium | 461.08mg | 35% | |
| Potassium | 246.76mg | 10% | |
| Total Carbs | 14.96g | 9% | |
| Sugars | 0.78g | 6% | |
| Dietary Fiber | 2.2g | 16% | |
| Protein | 11.2g | 41% | |
| Vitamin C | 1.4mg | 4% | |
| Iron | 1mg | 10% | |
| Calcium | 71.8mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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