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Chicken Parmesan Tenders

Updated Aug 2, 2023Published Dec 10, 2017 By Julia 3 CommentsThis post may contain affiliate links.

Summary:
These healthy chicken parmesan tenders are easy to make using low carb ingredients. Add this to your dinner rotation along with other chicken dinners.
How to make the best chicken parmesan tenders recipe in a pan and using the stovetop and oven

Healthy Chicken Parmesan Tenders

5 from 3 votes
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Prep: 15 minutes mins
Cook: 25 minutes mins
Yield: 3 servings

INGREDIENTS

  • 1 pound chicken breast tenders (about 7 pieces)
  • 3/4 cup shredded mozzarella cheese
  • 1/3 cup tomato sauce or puree
  • 2 tablespoons olive oil
  • fresh herbs such as basil or parsley for serving

For flour layer:

  • 1/3 cup blanched almond flour
  • 1/2 teaspoon salt

For egg layer:

  • 2 large eggs well beaten

For the parmesan layer:

  • 3/4 cup finely grated parmesan cheese (sandy consistency)
  • 1/3 cup blanched almond flour

INSTRUCTIONS

  • Pat each chicken tender dry using paper towels.
  • Prepare a shallow plate for the flour layer. Add flour and salt, stirring to mix.
  • Prepare a second shallow plate with beaten egg.
  • Prepare a third shallow plate for the parmesan layer. Add parmesan cheese and almond flour, stirring to mix.
  • Heat olive oil in a wide pan over medium heat until hot.
  • Working in batches, coat both sides of each chicken tender first in the flour, then the egg, and lastly the parmesan-flour mixture. Then place on the hot pan.
  • Cook until each side is golden brown, 3-5 minutes per side. When the chicken is cooked through, transfer to a baking tray.
  • Distribute tomato sauce over the chicken pieces. Pile the mozzarella cheese on top of the tomato sauce.
  • Place the chicken in the oven to broil on high until the cheese turns golden on top, 5 to 10 minutes. Watch carefully as the cheese can quickly burn.
  • Sprinkle fresh herbs on top and serve while hot.

NUTRITION

Makes 3 Servings
Amount Per Serving:
Calories 620 (55% from fat)
Total Fat 38g 58%
   Saturated Fat 12g 58%
Cholesterol 252mg 84%
Sodium 1020mg 42%
Net Carb 5g
Total Carb 8g 3%
   Dietary Fiber 3g 12%
   Sugars 1.5g
Protein 60g
Vitamin A 12% · Vitamin C 10% · Calcium 53% · Iron 14%

PHOTOS

How to make the best chicken parmesan tenders recipe in a pan and using the stovetop and oven
Easy chicken parmesan tenders fried on a pan and baked until crispy with tomato sauce and mozzarella cheese
These healthy and low carb chicken parmesan tenders are fried in a pan on the stovetop and broiled in the oven to melt mozzarella cheese
How to make easy baked chicken parmesan tenders recipe

NOTES & TIPS


Chicken Tender Cut. My version of chicken parmesan is a bit different from the typical American chicken parm. I use chicken breast “tender cuts” — each breast is sliced into 3 to 4 slivers. This results in much thinner and narrower pieces. You can buy these as the supermarket where they’re usually labeled “chicken breast tenders” or you can make the cuts yourself. I’ve experimented with using differently sized chicken pieces and the version with these tender cuts are the best — it doesn’t take long to cook for a moist and tender interior, and there’s a higher ratio of crispy “breading” to meat.
Breading. The “breading” is actually finely grated parmesan cheese with a sandy consistency instead of bread crumbs. I also use almond flour instead of wheat flour. You don’t have to use almond flour and you can substitute with other kinds of flour, but note that the cooking time estimates and nutrition information in the recipe are based on almond flour.

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Filed Under: Low Carb, Mains: Poultry, Per Serving: Under 5g Net Carbs Tagged With: 31-60min, 6-10ingredients, almond flour, eggs, gluten free, mozzarella cheese, olive oil, parmesan cheese, tomato sauce

About Julia

ABOUT THE AUTHOR
Julia is a recipe developer and the founder of Savory Tooth, and lives in Boston, Massachusetts. Since 2015, she has been sharing simple recipes for tasty dishes in a user-friendly format. She typically prefers savory foods over sweet, hence the name of the site. Contact her at julia@savorytooth.null.com.

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Donny

I made this recipe yesterday evening and it was extremely good!

I just didn’t understand why theta there’s both a flour layer and a parmesan layer. It seemed redundant? Wouldn’t it be exactly the same just to combine the flour layer and parmesan layer into a single layer?

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3 years ago
Aria

This chicken-parm looks and sound wonderful!! Thanks for sharing!!Merry Christmas!!!!

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7 years ago
Cathleen @ A Taste of Madness

Oh wow, my mouth is watering! I love a good chicken recipe, but I have yet to try chicken parm!

Vote Up0Vote Down  Reply
7 years ago

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