This recipe was adapted from http://www.goodhousekeeping.com/recipefinder/oven-fried-chicken-tenders-five-spice-bbq-0907
- ¾ cup panko (Japanese-style bread crumbs)
- (optional) 2 Tbsp sesame seeds
- 1 large egg
- 1-1/2 tsp Chinese five-spice powder, divided
- 1 lb. chicken-breast tenders
- 1 Tbs olive oil, or almond oil, or vegetable oil
- 1 small onion, chopped
- ½ cup low-sodium ketchup
- 1 Tbsp brown sugar
- 1½ tsp cider vinegar
- 1½ tsp low-sodium Worcestershire sauce
- Preheat oven to 450 degrees F. In 10-inch skillet, toast bread crumbs (and optional 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 and teaspoon 5-spice powder until foamy. Dip tenders in egg mixture, then in crumb mixture to coat.
- Place tenders on cookie sheet. Bake tenders 10 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 ½ teaspoon five-spice powder. Pour sauce into small bowl, and serve with tenders.
Use fresh chicken with only 3% sodium per serving instead of chicken that has been infused with a high-sodium broth.
Note that sodium percentages depend on which daily reference you use. The estimated 50 mg of sodium per serving implies that one serving of this recipe provides:
– 2% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 3% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 5% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
