Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Everyone Love chicken tenders, here’s a Health Choice ‘Fix” we found from Good Housekeeping.

Tender and oven-fried, these chicken tenders are jazzed up with sesame seeds and Chinese five-spice powder, an indispensable blend of seasonings that showcases the five basic flavors of Chinese cuisine — sweet, sour, bitter, savory, and salty.

Ingredients

                    U.S.                                Metric       Conversion chart

  3/4 cup(s) panko (Japanese-style bread crumbs)

  2 tablespoon(s) sesame seeds

  1 large egg white

  1 teaspoon(s) Chinese five-spice powder

  1/2 teaspoon(s) salt

  1 pound(s) chicken-breast tenders

  1 tablespoon(s) olive oil

  1 small onion, chopped

  1/2 cup(s) ketchup

  1 tablespoon(s) brown sugar9 Splenda now puts out a brown sugar if  you are diabetic!)

  1 1/2 teaspoon(s) cider vinegar

  1 1/2 teaspoon(s) Worcestershire sauce

Directions

  Preheat oven to 475 degrees F. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate.

    In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders 13 to 15 minutes or until they lose their pink color throughout. Do not turn tenders over.

    Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with tenders.