Friday , 19 January 2018

Oven Fried Chicken Tenders with Green Bean and Potato Salad

The housing search continues and it’s overwhelming.  Is it such a bad thing that I don’t want to compromise on the kitchen?  Seriously – sound off and tell me to stop being crazy.  We spend 1 – 2 hours a night in the kitchen between prepping, cooking, dishes and then eating dinner.  I don’t need a new kitchen, I don’t need a completely updated kitchen, I just don’t want a small, narrow 10 x 9 kitchen which, after adding in cabinets, etc. gives you about 3.5 feet between the areas.  I’d actually be ok with a narrower kitchen if it was an L shape that you could fit more people in.

I think the thing is that my husband and I like having people over for dinners, game nights or just because.  We enjoy having multiple people in our kitchen.  For example, take Thanksgiving, between my husband, my mom, various aunts and myself we’re basically elbow to elbow.  Now could I make it work?  Of course.  But I’ll deal with a scary basement, small bedrooms, a lack of updates, etc. if the tradeoff means a bigger kitchen!  Lol, you see where my priorities are.

But let’s talk food.  If there’s one thing I love is chicken tenders.  I know, I know completely juvenile of me, but they’re super tasty and not inherently out of the realm of a healthy diet.  The main issue with most tenders is that they’re deep fried, by oven frying you still get that crispy crunch without all the fat.

To dip I use sweet chili sauce, but feel free to use your favorite honey mustard, bbq, etc.  On the side a simple green bean and potato salad with a creamy egg spiked dressing rounds the meal out.  This would also be a great make ahead meal since you could easily make the salad and marinate/bread the tenders the day before.

Oven Fried Chicken Tenders

Prep Time: 1 hour, 20 minutes

Cook Time: 25 minutes

Servings: 4

Calories per serving: 375

Fat per serving: 17.2

Oven Fried Chicken Tenders


  • ¾ cup low fat buttermilk
  • ½ Tbsp American style hot sauce
  • 1 egg white
  • 3 boneless, skinless chicken breasts approximately 5 oz each
  • ¾ cup white whole wheat flour
  • ½ tsp each ground black pepper, poultry seasoning, kosher salt and paprika
  • ¼ tsp each ground ginger, garlic powder and onion powder
  • 1/8 tsp mustard powder
  • 1 cup whole wheat panko
  • 3 Tbsp high heat oil (I used grapeseed)


  1. Whisk together buttermilk, hot sauce and the egg white in a medium bowl. Cut each breast into 4 strips length-wise. If you can only find the bigger chicken breasts that weigh 8 – 9 oz each, just use two breast cut then in half width-wise, and then cut each half into 4 pieces length-wise. Place strips into bowl and marinate for at least 1 hour and up to overnight.
  2. Preheat oven to 450. In a shallow bowl combine the flour and all seasonings (black pepper through mustard powder). Set up a wire rack. Remove strips, one at a time from the buttermilk (reserving buttermilk) and dredge in the flour then place floured strips on the rack.
  3. Stir the panko into the remaining flour mixture. Dip chicken strips back into buttermilk then coat both sides with panko mix and place back on rack.
  4. Pour 3 Tbsp oil onto a large rimmed baking sheet. Place in oven and let heat for 5 minutes. Remove from oven and spread hot oil around with a basting brush. Place strips in a single layer on the sheet and spray the tops of the chicken with nonstick spray. Roast until browned and crispy about 10 – 15 minutes. Flip chicken strips oven and continue to cook until chicken is crispy and cook through, another 10 minutes.


Green Bean and Potato Salad

Prep Time: 20 minutes

Cook Time: 15 minutes

Servings: 4

Calories per serving: 133

Fat per serving: 4.4

Green Bean and Potato Salad


  • 12 oz green beans, trimmed and cut in half
  • 8 oz red potatoes, small dice
  • 1 tsp sugar
  • 2 Tbsp reduced fat mayo
  • 2 Tbsp nonfat Greek Yogurt
  • 1 Tbsp fresh minced parsley
  • 1 tsp dried tarragon
  • 2 green onions, minced
  • 1 tsp Dijon mustard
  • 1 ½ tsp lemon juice
  • Salt and Pepper, to taste
  • 2 hard-boiled eggs, sliced


  1. Bring a large pot of water to a boil. Season water with a bit of salt and 1 tsp sugar. Add in potatoes and boil for 5 minutes. Add in green beans and boil another 10 minutes. Drain, rinse with cold running water and pat dry.
  2. Whisk together mayo through lemon juice then season to taste with salt and pepper.
  3. Place potatoes, green beans and sliced hard-boiled egg in a bowl. Fold in dressing. You could serve immediately, but I recommend letting it sit for at least an hour in the fridge to let the flavors marry.


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  1. john@kitchenriffs

    Good kitchens are important! Although I’ve had all sorts from tiny (I mean, 2 people max could squeeze in) to quite large. My favs are when the kitchen opens up to other rooms – that way even if the kitchen is on the small side, others feel as if they’re in the kitchen. Great recipes in this post! I’ve had green bean and potato salad, but it’s been years. And chicken tenders are always fun. Good stuff – thanks.

  2. Kelly @ Inspired Edibles

    I don’t blame you for not wanting to compromise on the kitchen…let’s face it, it’s important to us foodies. I hope you find what you’re looking for. House hunting can be so much fun(frustrating too at times but let’s focus on the fun part ;0). These chicken tenders look deep fried; seriously, I can’t believe you got this gorgeous result roasting them. Don’t you love panko? Your salad is beautiful too – I like the mix of mayo/yogurt in the dressing and the tarragon is a beaut!

  3. Le tme just say – I want some right now! AND secondly, it’s kind of genius the way you heat the oil BEFORE in the oven you put the chicken in. What a clever way to fry without actually frying. The coating is just the way I like it – full on seasoning and flavor and so I would LOVE this.

    And the green beans potato salad looks might good too!

    chow! DEVAKI @ weavethousandflavors
    Devaki @ weavethousandflavors recently posted..An Excellent Sort of Mistake ~ Buttermilk Apple Crumb CakeMy Profile

  4. Dana @ Simply Romanesco

    I love chicken tenders, too. I could eat them all day, every day, especially if they’re fried! 😀

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