Crispy Asian Chicken Tenders
These Crispy Asian Chicken Tenders deliver 58g protein and 717 calories per serving — a high-protein appetizer that works as a main course. Four servings prep quickly on the stovetop, giving you a batch-friendly option for hitting protein targets without repetitive meal structures.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •2% Milk(60g)
- •Soy Sauce, Low Sodium(45g)
- •Honey(30g)
- •Vinegar, Rice(15g)
- •Sesame Oil, Toasted(15g)
- •Garlic(180g)
- •Ginger, Fresh Root(15g)
- •Sriracha sauce(15g)
- •Bread Crumbs, Panko, Whole Wheat, Dry(480g)
Plain dry bread crumbs. Panko works too but is lighter per cup.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chopped green onions (optional for serving)
Instructions
- 1Place a large ziptop bag inside of a baking dish so that it is upright with the opening at the top. Add the chicken strips. In a large measuring cup or small bowl, whisk together the milk, soy sauce, honey, vinegar, sesame oil, garlic, ginger, and hot sauce until combined. Carefully pour the liquid into the bag, then seal the bag, removing as much air as possible. Turn the bag so that the chicken is well coated, then let marinate at room temperature for 30 minutes or place in the refrigerator overnight.
- 2When ready to bake: Preheat oven to 350 degrees F. Line a rimmed baking sheet with foil, then place an ovenproof wire rack on top of it. Coat the rack with nonstick spray.
- 3Place the panko in a large, shallow dish (a 9×13-inch pan works well). Drizzle the oil over the top, then toss to moisten.
- 4Arrange the ingredients in a line from left to right as follows: marinated chicken, panko breadcrumbs, baking sheet. Working with a few pieces of chicken at a time, with your left hand, remove the chicken from the marinade and shake off any excess (this is the “wet” hand). Place the chicken in the dish with the panko. With your right hand (the “dry” hand), pat the chicken on all sides with the breadcrumbs, pressing them on lightly so that the chicken is well coated. Still with your dry hand, place the chicken on the baking sheet, leaving a little space between each tender. Repeat for remaining tenders.
- 5Bake the chicken until golden brown and the juices run clear, 15 to 20 minutes. Be sure the chicken reaches a temperature of 165 degrees F. The time may be longer if your chicken pieces are larger and shorter if they are thinner.
Nutrition — Per Serving
717
calories
58g
protein
21g
fat
- Carbohydrates
- 75g
- Saturated fat
- 3.6g
- Sodium
- 1123 mg
- Dietary fiber
- 8.4g
4 servings per batch · ~391g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Asian Chicken Tenders have per serving?
Each serving contains 58g of protein with 717 calories, delivering a strong protein-to-calorie ratio for a breaded chicken dish. Macros break down to 21g fat and 75g carbs per serving.
How long does Crispy Asian Chicken Tenders take to prep?
This recipe qualifies as quick prep and yields 4 servings in one batch on the stovetop. You're getting four meals prepped simultaneously without extended cooking time.
Is Crispy Asian Chicken Tenders good for muscle gain?
At 58g protein per serving, this recipe supports muscle gain goals when paired with other protein sources throughout the day. The 75g carbs per serving also provide fuel for training sessions and glycogen replenishment.
