Kona K's Healthy Oven Baked Buttermilk Chicken Tenderloins
Elevate your weeknight dinner game with Kona K's Healthy Oven Baked Buttermilk Chicken Tenderloins! These golden, crispy delights are marinated in a blend of low-fat buttermilk, garlic, and spices for maximum flavor and tenderness, then coated in whole-wheat breadcrumbs and Parmesan for a guilt-free crunch. Baked to perfection in just 25 minutes, this recipe is a healthier take on classic fried chicken, perfect for the whole family. Using smoked paprika for a subtle depth of flavor and an easy cooking spray technique to achieve a light, crispy texture, this dish is as nutritious as it is crave-worthy. Serve them hot with your favorite dipping sauce or pair with roasted vegetables for a wholesome meal bursting with taste and satisfaction.
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Ingredients
- 1 lb Chicken tenderloins
- 1 cup Low-fat buttermilk
- 1 tsp Garlic powder
- 1 tsp Paprika
- 1 tsp Onion powder
- 0.5 tsp Salt
- 0.5 tsp Black pepper
- 1 cup Whole-wheat breadcrumbs
- 2 tbsp Grated Parmesan cheese
- 0.5 tsp Smoked paprika
- 0 Cooking spray (olive oil or avocado oil)
Directions
Step 1
In a large bowl, combine the low-fat buttermilk, garlic powder, paprika, onion powder, salt, and black pepper. Mix until well incorporated.
Step 2
Add the chicken tenderloins to the bowl, ensuring they are fully submerged in the marinade. Cover the bowl and refrigerate for at least 1 hour and up to 8 hours for maximum flavor.
Step 3
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a lightly greased cooling rack for even crispness.
Step 4
In a shallow bowl, mix the whole-wheat breadcrumbs, grated Parmesan cheese, and smoked paprika.
Step 5
Remove each chicken tenderloin from the buttermilk marinade, letting excess drip off, then dredge it in the breadcrumb mixture, pressing gently to ensure an even coating.
Step 6
Place the coated tenderloins on the prepared baking sheet, leaving a bit of space between each piece for better air circulation.
Step 7
Lightly spray the tops of the chicken with cooking spray to help the coating crisp up in the oven.
Step 8
Bake for 20-25 minutes, flipping the tenderloins halfway through, until the chicken is golden brown and the internal temperature reaches 165°F (74°C).
Step 9
Remove from the oven and let rest for 5 minutes before serving.
Step 10
Serve immediately with your favorite dipping sauce or alongside a fresh salad or roasted vegetables for a balanced and healthy meal.
Nutrition Facts
| Serving size | (841.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1015.7 |
| Total Fat 16.0g | 0% |
| Saturated Fat 4.3g | 0% |
| Cholesterol 242.7mg | 0% |
| Sodium 2595.7mg | 0% |
| Total Carbohydrate 98.7g | 0% |
| Dietary Fiber 14.1g | 0% |
| Total Sugars 16.4g | |
| Protein 118.5g | 0% |
| Vitamin D 127.0IU | 0% |
| Calcium 545.5mg | 0% |
| Iron 7.9mg | 0% |
| Potassium 1744.0mg | 0% |
Source of Calories