Low Fat Low Calorie Easy Italian Chicken Tenders

We eat a lot of chicken and I’m always looking for new, FAST, and EASY ways of preparing it. This chicken tenders recipe quickly became a favorite of the kids, which automatically made it a favorite of mine as well. So here’s the recipe.

Italian Chicken Tenders | Chicklets in the Kitchen

Easy Italian Chicken Tenders

Two or four chicken breasts
Fat-free Italian dressing
Breadcrumbs

Take a soup can and pound the chicken tenders like you’re PMSing and someone near you is being annoying. Then cut them into strips; I usually get three or four out of each breast.

Pour the dressing into one dish and the breadcrumbs in the other.

Dip the tenders into the dressing, then in the breadcrumbs, then lay them on a sprayed cookie sheet.

I always use a dry hand and a wet hand. The hand that gets the tenders out of the dressing is not the same hand that coats them in the breadcrumbs. If you use the same hand, your dry ingredients get all soggy and gross.

Put the tenders in the freezer for at least half an hour and up to an hour.

Pop them into a 425 degree oven for 25 minutes.

Husband and Thing 1 like them plain and Thing 2 dips his in ranch dressing. Sometimes I do ranch, sometimes I do barbeque. Sometimes I eat them plain. They’re very versatile. Oh, and they’re also good cold as leftovers.

Easy Italian Chicken Tenders
Recipe Type: Traditional
Cuisine: Main Dish
Author: Abigail Sharpe | Chicklets in the Kitchen
Prep time: 20 mins
Cook time: 25 mins
Total time: 45 mins
Serves: 2-4
Ingredients
  • 2 to 4 chicken breasts
  • 1 cup Fat-free Italian dressing
  • 2 cups Breadcrumbs
Instructions
  1. Place each chicken breast between two pieces of plastic wrap. Take a soup can or the flat side of a meat mallet and pound the chicken to flatten, then cut them into strips 3-4 strips from each breast.
  2. Pour the dressing into one dish and the breadcrumbs in the other.
  3. Dip the tenders into the dressing, then in the breadcrumbs, then lay them on a sprayed cookie sheet.
  4. Put the tenders in the freezer for at least half an hour and up to an hour.
  5. Pop them into a 425 degree oven for 25 minutes.
Serving size: 3-4 Calories: 375.8 Fat: 6.9 g Saturated fat: 2.1 g Carbohydrates: 43.4 g Sugar: 6.3 g Sodium: 840.3 mg Fiber: 2.4 g Protein: 32.2 g Cholesterol: 65.0 g

Also On My Plate

Salad with Ken’s Caesar dressing and garlic cheese toast made with premade pizza crust.

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12 thoughts on “Low Fat Low Calorie Easy Italian Chicken Tenders

  1. Yummo! Why didn’t you ever tell me about this recipe? I’m so totally making this one this week. Excellent pic, too. 🙂

    Lis

  2. LOL!!! So, are we supposed to cut up the annoying person or the chicken breasts? Had to smile at that one.

    Seriously, this looks like a recipe that even this “hates to cook” lady can handle, and it sounds yummy. I’ll test it out this weekend…when I have a bit more time to rattle around in my own kitchen. Till then, I’m hanging out at yours!

    • You can cut up whatever makes you happy, Jaye! *laugh* And you’re more than welcome to hang out here. 🙂

      You can also add different seasonings to the breadcrumbs, like Parmesan cheese or oregano or whatever. But the dressing should be plenty seasoned, so you don’t really need it.

  3. Take a soup can and pound the chicken tenders like you’re PMSing and someone near you is being annoying.

    I’m glad I wasn’t drinking anything when I read that, because it made me snort.

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