Today’s healthy recipe for baked teriyaki chicken tenders comes to you from my friend Helen Agresti who is a registered dietitian.
I am re-posting with her permission. Helen also has other great recipes on her website: Pro Nutrition Consulting.
Baked teriyaki chicken tenders are so easy to make. They are perfect for a quick weeknight meal.
According to Helen “getting these tenders to be flavorful and have just the right amount of crunch was tricky.” The crunch especially is what gives it that “restaurant authenticity.” Baking the panko breadcrumbs is a must! Throughout the recipe testing process she tried a few different marinades before teriyaki was voted the family favorite.
The word teriyaki comes from two Japanese terms: teri meaning shine/luster and yaki meaning grilled/broiled. I read that teriyaki was started in the 17th century by the early Japanese immigrants to Hawaii. In case you are wondering, teriyaki is made up of only 4 ingredients: soy sauce, sake, sugar, and ginger. That’s it!
Next, there is panko. Why panko and not breadcrumbs?
Well, panko gives food a better crunch than breadcrumbs. Helen advises to toast the panko to get a crunchier texture. We all love a good crunch, right?
Finally, what makes these baked teriyaki chicken tenders healthy? The fact that they are baked and not fried, is first and foremost. Second, using chicken breasts, since white meat has less fat. Third, since they’re seasoned by you, you know exactly what goes into them.
Cleanup could not be easier, since you are using one pan. How awesome is that? Share this recipe for baked teriyaki chicken tenders with your friends and family, everyone needs a quick and easy weeknight recipe. I like to serve mine with homemade stir fried rice, but that is the subject of another post. Stay tuned.
Baked Teriyaki Chicken Tenders
Homemade and healthy baked teriyaki chicken tenders is super simple! Marinate and coat with some toasted panko bread crumbs then bake. You will love these and they are a great low fat dish!
- Place chicken tenders in a Ziploc bag with the teriyaki marinade. Refrigerate for at least one hour.
- Preheat oven to 350'F.
- Line a baking sheet with parchment paper and lightly coat with no-stick coconut spray.
- Spread the breadcrumbs on the parchment and season with sea salt, and pepper.
- Toast the breadcrumbs for about 5 minutes or until golden brown. Remove from oven and allow them to cool for about 5 minutes. Add the cilantro.
- Lay the chicken tenders flat on the breadcrumbs and coat on both sides.
- Place tenders in the oven and bake for 10-12 minutes on each side. The internal temperature should read 165'F.
- Serve immediately with your favorite healthy side.