Achieve fried-chicken without frying. Why try it? Baking cuts down on oil and unhealthy fats while giving you a dish as close to fried chicken as possible. Enjoy with [coleslaw](https://www.bmc.org/recipes/coleslaw), [sweet potato "fries"](https://www.bmc.org/recipes/sweet-potato-fries), [three-bean salad](https://www.bmc.org/recipes/three-bean-salad), easy [corn and bean salad](https://www.bmc.org/recipes/easy-corn-and-bean-salad) or other favorite sides.



 

    Serves: 3 servings    Total Time:  80 minutes Prep Time: 60 minutes Cook Time: 20 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Buttermilk - ⅓ cup, reduced-fat Paprika - ¼ teaspoon Chicken - 12 oz raw boneless, skinless chicken tenders (about 10 pieces) Bran-cereal - ⅓ cup plain bran cereal Panko - ⅓ cup panko breadcrumbs Parmesan - ¼ cup grated parmesan cheese Garlic-powder - 1 teaspoon Onion-powder - 1 teaspoon Salt-and-pepper - to taste 

## Instructions

Step 1

Place buttermilk and paprika in a large sealable plastic bag and mix well.

Step 2

Add chicken to plastic bag and coat completely. Seal and refrigerate for at least 1 hour.

Step 3

Preheat oven to 375 °F . Spray a baking sheet with nonstick spray and set aside.

Step 4

Using a food processor or blender, grind bran cereal into breadcrumb-like texture and pour into a large bowl.

Step 5

Add panko breadcrumbs, grated parmesan cheese, garlic powder, and onion powder. Add salt and pepper to taste. 

Step 6

One at a time, remove raw chicken tender from plastic bag, give it a shake to remove excess buttermilk, coat it evenly in the crumb mixture, and lay it flat on the baking sheet.

Step 7

Bake in the oven for 10 minutes on each side, or until all sides are crispy and chicken is cooked through. 

 

### Notes

This recipe can be enjoyed at Stage 4 of the bariatric surgery post-operative diet.

Enjoy these chicken tenders with your favorite side salad or steamed vegetables!

## Nutrition Information

  Serving Size: 3 serving Calories: 249 Calories Fat: 5g Saturated Fat: 2g Carbohydrates: Net Carb: 18g Dietary Fiber: 5g Protein: 32g Sodium: 314