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Oven_fried_lemon_chicken_tenders
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Oven Fried Lemon Chicken Tenders

Skip the frozen chicken tenders and make your own at home with a few simple ingredients.   Serve as a main dish or as an appetizer.
Course Appetizer, Main Course
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 servings
Calories

Ingredients

  • 1 Tbs soy sauce
  • 3/4 tsp black pepper divided use
  • 1 to 1 1/2 teaspoons minced or crushed garlic
  • 1 Tbs canola oil
  • 3 Tbs chicken broth
  • 1/3 cup lemon juice
  • 2 Tbs lemon zest grated lemon peel
  • 1 chicken or chicken tenders about 1.25 pounds, cut into bite size pieces
  • 1/2 cup whole wheat flour white flour can be substituted
  • 1 tsp smoked paprika regular paprika can be substituted
  • 1/2 tsp salt
  • fresh parsley and lemon slices for garnish optional

Instructions

  • 1. Combine soy sauce, ½ teaspoon pepper, garlic, oil, broth, lemon juice and lemon zest in a large zip-top bag that you’ve placed in a medium-size bowl. Mix marinade with a spoon then add chicken pieces to the bag and refrigerate at least 1 hour.
  • 2. Preheat oven to 350°. Coat a 9 x 13-inch baking dish with foil and coat generously with canola cooking spray.
  • 3. Combine flour, paprika, 1/2 teaspoon salt and remaining 1/4 teaspoon pepper in a medium bowl. Piece by piece, remove the chicken from the marinade and coat completely in the flour mixture. Arrange chicken pieces in the prepared baking dish and repeat until all of the chicken pieces are coated with flour and in the baking dish. Reserve the marinade until step 4. Spray the tops of the chicken pieces generously with canola cooking spray.
  • 4. Bake uncovered in center of oven for 20 minutes. Pour reserved marinade (about 1/3 cup) over the chicken and bake until golden and cooked throughout (about 15 minutes). Garnish with sprigs of fresh parsley and/or fresh slices of lemon. Serve with cooked brown rice and vegetables, if desired.