Baked Buttermilk Chicken Tenders Recipe

Cook Time: 15 minutes

This recipe yields 4 servings. Please note, ingredient amounts are automatically adjusted when scaling the recipe, but cooking times and steps remain unchanged. Some recipes may not scale perfectly.

Ingredients

Marinade:

• 1 pound chicken tenderloins
• cup buttermilk
• teaspoon salt
• 1 teaspoon cayenne pepper

Breading:

• cup all-purpose flour
• teaspoon paprika
• Salt to taste
• 1 large egg
• 2 tablespoons buttermilk
• cup Italian-style panko bread crumbs
• cup freshly grated Parmesan cheese
• teaspoon seafood seasoning (such as Old Bay)
• teaspoon garlic powder
• Olive oil spray

Directions

1. Combine the chicken tenders, buttermilk, salt, and cayenne pepper in a large resealable plastic bag. Seal the bag and refrigerate for at least 2 hours to allow the chicken to marinate.
2. Preheat your oven to 375F (190C). Line a baking sheet with aluminum foil for easy cleanup.
3. In a shallow bowl, combine the flour, paprika, and salt.
4. In a separate bowl, whisk the egg with 2 tablespoons of buttermilk.
5. In another bowl, mix the breadcrumbs, Parmesan cheese, seafood seasoning, and garlic powder.
6. Drain the chicken tenders and discard the marinade. Dredge each chicken tender in the flour mixture, making sure to shake off any excess flour.
7. Dip the floured chicken into the egg mixture, then coat it with the breadcrumb mixture, pressing gently to ensure the breading sticks.
8. Place the breaded chicken tenders on the prepared baking sheet, ensuring they are spaced out. Lightly spray both sides with olive oil.
9. Bake the tenders in the preheated oven for 15 to 18 minutes, flipping halfway through. The chicken is done when the center is no longer pink and the juices run clear. For the best results, use an instant-read thermometer to ensure the internal temperature reaches at least 165F (74C).
10. For an extra golden color, you can briefly place the chicken tenders under the broiler, but be cautious not to burn them.

Nutrition Facts (per serving)

Calories	316
Fat	8g
Saturated Fat	2g
Cholesterol	120mg
Sodium	745mg
Total Carbohydrate	24g
Dietary Fiber	0g
Protein	34g
Potassium	394mg

Note: The nutritional values are based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs. If you are following a medically restrictive diet, please consult your doctor or dietitian before preparing this recipe for personal consumption.

These baked buttermilk chicken tenders are an easy and delicious alternative to the fried version. The buttermilk marinade ensures that the chicken stays juicy and tender, while the crispy breadcrumb coating gives them a satisfying crunch. This recipe is perfect for a quick weeknight meal or a casual get-together with friends and family.

History and Origin

The origins of chicken tenders can be traced back to Southern cuisine in the United States. However, the use of buttermilk as a marinade is a hallmark of Southern cooking, known for its ability to tenderize meat and impart a tangy flavor. While fried chicken tenders are most popular, this baked version offers a lighter, healthier alternative without sacrificing flavor. The concept of breading and baking chicken for a crispy exterior is a widespread cooking technique found in various cultures, making baked chicken tenders a universal comfort food.

Regional Variations

While the classic buttermilk chicken tenders recipe remains largely consistent, there are regional variations that add unique twists to the dish. In the Southern U.S., Old Bay seasoning or Cajun spices may be used to create a spicier version, while in other regions, lemon zest or herbs like rosemary might be added for a fresh flavor. The breading can also vary, with some opting for seasoned breadcrumbs, cornmeal, or even crushed crackers for extra texture. Regardless of the variation, the key element remains the buttermilk marinade, which tenderizes the chicken and creates a flavorful crust.

Differences from Similar Dishes

Compared to fried chicken tenders, baked buttermilk chicken tenders are significantly lower in calories and fat. While both dishes feature a crispy, breaded coating, baking eliminates the need for excess oil, making it a healthier choice. Additionally, baked tenders tend to have a slightly lighter, less greasy texture. Another key difference is the cooking timebaked tenders typically require a little longer to cook but can be prepared without the risk of splattering hot oil, making them a safer and less messy option.

Where to Serve

Baked buttermilk chicken tenders are incredibly versatile and can be served in a variety of settings. They are a popular choice for casual dinners at home, especially for families with children, as they are both kid-friendly and easy to prepare. They can also be served as appetizers at parties or gatherings, paired with dipping sauces like ranch, honey mustard, or barbecue sauce. For a complete meal, they can be served alongside sides such as roasted vegetables, mashed potatoes, or a simple salad. Due to their ease of preparation, they are often included in meal prep menus for those looking for a quick and healthy option to enjoy throughout the week.

Interesting Facts

• Buttermilk, a key ingredient in this recipe, is not actually milk; its the liquid left over after churning butter. Its known for its tangy flavor and ability to tenderize meat.
• The technique of marinating chicken in buttermilk before cooking is believed to have been passed down through generations in Southern cooking, originally used to tenderize tougher cuts of meat.
• Chicken tenders are sometimes called "chicken fingers" or "chicken strips" depending on the region, though the names generally refer to the same dish.
• Many modern recipes, like this one, use a combination of Parmesan cheese and Panko breadcrumbs for added flavor and crispiness, a technique borrowed from Japanese cuisine.

Overall, baked buttermilk chicken tenders offer a healthier and equally delicious option to their fried counterparts. With a juicy interior and crispy exterior, they are a favorite in many households and remain a popular choice for both everyday meals and special occasions.

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