Recipe: Chicken Tenders with Marinara
Support your health this Men's Health Month with a nutritious take on a comfort food classic: homemade chicken tenders with marinara sauce.
This take on chicken tenders and marina pairs lean protein with cancer-fighting antioxidants for a powerful nutritional combination.
The marinara sauce delivers lycopene, a potent antioxidant found in tomatoes that research suggests may reduce prostate cancer risk. Cooking tomatoes, whether fresh or canned, makes lycopene more easily absorbed by the body. Meanwhile, the chicken tenders provide high-quality lean protein essential for muscle repair and sustained energy.
Ready in under 40 minutes, this recipe makes it easy to prioritize nutrition without sacrificing taste.
Ingredients
½ cup all-purpose flour
½ cup whole wheat Panko breadcrumbs
1 Tbsp. dried basil
¼ cup Parmesan cheese, grated
1 lb. chicken breast tenderloins, about 8 tenders
1 egg
¼ tsp. black pepper
2 Tbsp. olive oil, divided
1 small red onion, diced
2 garlic cloves, minced
28 oz. no salt added crushed tomatoes
Directions
1. Preheat the oven to 365 °F.
2. Spread flour on a large plate on shallow dish.
3. In a separate shallow dish, beat egg with a fork.
4. In another shallow dish, mix breadcrumbs, basil, and Parmesan.
5. Roll each chicken tender in the flour, then drench in the egg and remove any excess before adding to the breadcrumb mixture to fully cover. Press the mixture into the chicken to ensure it sticks.
6. Heat 1 Tbsp. olive oil in large oven-proof skillet* over medium heat.
7. Add chicken to pan and sear until golden; around 3-5 minutes per side.
8. Place skillet* into oven and bake 8-10 minutes and internal temperature is 165 °F.
9. While the chicken is baking, in a medium saucepan, add remaining 1 Tbsp. olive oil over medium heat. Once warmed, add red onion and sauté for 3-4 minutes.
10. Add garlic and sauté for 30 seconds.
11. Add tomatoes and bring to a boil and reduce to a simmer for 10 minutes.
12. Evenly divide the tenders among 4 plates and portion the sauce into 4 small bowls for dipping and serve alongside.
Nutrition Facts
Nutrition Facts
Serving size: 2 tenders and 1 cup of sauce
Calories: 410
| Total Fat | 13g | 17% |
| Saturated Fat | 2.5g | 13% |
| Trans Fat | 0g | |
| Cholesterol | 140mg | 47% |
| Sodium | 430g | 19% |
| Total Carbohydrate | 39g | 14% |
Dietary Fiber | 7g | 25% |
| Total Sugars | 10g | |
| Includes 0g Added Sugars | 0% | |
| Protein | 35g |
This recipe was created in partnership with CU Anschutz Health and Wellness Center.
