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Barbecue Chicken Tenders-Super Bowl















Low Fat, Low in Saturated Fat, Trans-fat Free


1 cup barbecue sauce
2 tablespoons dijon mustard
2 tablespoons honey
1 ½ pounds chicken tenders
½ cup all-purpose flour
¼ teaspoon salt
or to taste
¼ teaspoon black pepper
freshly ground
2 large eggs
1 ¾ cups bread crumbs
dry and whole-wheat, or regular


Mix together barbecue sauce, mustard and honey in a large bowl.

Set aside ½ cup of the sauce in a small bowl.

Cut any large chicken tenders in half lengthwise, then toss all the tenders into the large bowl with the remaining sauce until evenly coat.

Marinate in the refrigerator for at least 1 hour or overnight.

Preheat oven to 450°F.

Spray a large baking sheet with cooking spray.

Whisk flour, salt and pepper in a shallow dish.

Lightly beat eggs in another shallow dish.

Put breadcrumbs in a third shallow dish.

Dip each tender in flour, shaking off any excess.

Dip in egg and allow any excess to drip off.

Then roll in the breadcrumbs, shaking off any excess.

Arrange the tenders on the prepared baking sheet.

Generously coat both sides of each tender with cooking spray.

Bake for 10 to 12 minutes.

Turn each tender over and continue baking until the outside is crisp and inside are cooked, 9 to 11 minutes more.

Serve and dip with the reserved barbecue sauce.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 57g (2.0 oz)
Amount per Serving
Calories 9912% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 34mg 11%
Sodium 238mg 10%
Total Carbohydrate 4g 4%
Dietary Fiber 1g 2%
Sugars g
Protein 17g
Vitamin A 1% Vitamin C 1%
Calcium 2% Iron 5%
* based on a 2,000 calorie diet How is this calculated?


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