A kid favorite gets an easy upgrade.
1. Parmesan With Fresh Tomato Sauce
Make sauce: Halve 6 tomatoes and grate on large holes of a box grater, discarding skins. Stir in 2 Tbsp olive oil, 2 Tbsp chopped basil, 1 minced garlic clove, ½ tsp sugar, and salt to taste; cook in a large skillet over medium heat until thickened, about 25 minutes. Next toss 1½ lb chicken tenders in 1/3 cup all-purpose flour, then dip in 2 beaten large eggs and roll in ½ cup Italian-style breadcrumbs mixed with ¼ cup grated Parmesan. Heat a thin layer of vegetable oil in a large skillet over medium heat; add chicken and cook (in batches if necessary) until browned, 3 to 4 minutes per side. Serves four.
PER SERVING: 530 cal, 26g carbs, 48g protein, 25g fat, 210mg chol, 520mg sodium, 3g fiber
2. Cornflake-Crusted With Honey-Mustard Sauce
Preheat oven to 375˚F. Finely crush 5 cups cornflakes in a food processor; pour into a shallow dish. In another dish, mix ½ cup each mayonnaise and water, and ½ tsp each kosher salt and pepper. Roll 1½ lb chicken tenders in cornflakes, then dip in mayo mixture and roll again in cornflakes, pressing to coat. Place chicken on a rack set on a baking sheet and bake 35 minutes, until browned. Meanwhile, make sauce: Stir together ½ cup mayonnaise, ¼ cup yellow mustard, 2 Tbsp honey, and 1 tsp lemon juice. Serves four.
PER SERVING: 538 cal, 31g carbs, 43g protein, 27g fat, 125mg chol, 638mg sodium, 1g fiber
3. Buttermilk-Fried With Sweet & Spicy Sauce
Toss 1½ lb chicken tenders, 1½ cups buttermilk, and 2 tsp kosher salt in a bowl; cover and refrigerate at least 1 hour. Meanwhile, make sauce: Stir together 1 cup chili sauce, 2 Tbsp molasses, 1 tsp sriracha, and ½ tsp soy sauce. Next mix 2 cups all-purpose flour and 1 tsp each kosher salt, pepper, and baking powder in a shallow dish. Drain chicken and pat dry, reserving buttermilk. Toss chicken in flour mixture, then dip in buttermilk and toss again in flour. Heat 1 inch vegetable oil in a deep, wide skillet over medium-high heat until shimmering; add chicken in batches and fry, turning occasionally, until browned, 6 to 8 minutes. Serves four.
PER SERVING: 540 cal, 46g carbs, 44g protein, 19g fat, 100mg chol, 1,440mg sodium, 5g fiber