These 4-Ingredient Chicken Tenders Are Weeknight Dinner Gold
These chicken tenders are coated in crisp panko and air-fried until golden, with a tender chicken center and a light parsley finish. Quick and easy to prepare, they make a family-friendly weeknight dinner served with your favorite dipping sauce or side.
- Prep10 mins
- Cook12 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in These 4-Ingredient Chicken Tenders Are Weeknight Dinner Gold, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 56 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 58
- Metabolic
- 15
- Digestive
- 31
- Inflammatory
- 50
- Performance
- 35
- General Wellness
- 1
Gather ingredients.
- 2
Preheat an air fryer to 350 degrees F (175 degrees C). Coat the basket with cooking spray.
- 3
Whisk the egg in a small bowl. In another bowl, stir together the panko and oil until loose and crumbly.
- 4
Dip each chicken tender into the egg, allowing the excess to drip off. Dip the chicken in the panko mixture to coat completely, working in batches if needed.
- 5
Arrange the chicken in an even layer in the air fryer basket. Cook until the chicken is no longer pink in the center and the juices run clear, about 12 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
- 6
Serve hot, garnished with freshly chopped parsley.
- Calories 262.86 kcal Moderate 13%
- Protein 26.45 g Good Source 53%
- Carbohydrate 17.61 g 6%
- Total Fat 8.83 g Moderate 11%
- Saturated Fat 1.07 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 103.86 mg High 35%
- Sodium 261.35 mg Moderate 11%
- Dietary Fiber 0.75 g Low Source 3%
- Total Sugars 0.72 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 10.13 mg Low Source 1%
- Iron 0.94 mg Low Source 5%
- Potassium 39.55 mg Low Source 1%
- Vitamin A 15.03 mcg Low Source 2%
- Vitamin C 0.4 mg Low Source 0%
- Vitamin D 0.24 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Wheat 🌾
- Gluten
About This Recipe
These 4 Ingredient Chicken Tenders Are Weeknight Dinner Gold is made with 6 ingredients and serves 4. It takes about 22 mins and is rated easy. Key ingredients include Canola Oil, Chicken Tenderloin, Cooking Spray, and Eggs. Each serving provides about 262.86 kcal, and is a good source of protein.
Recipe Questions
- What is These 4-Ingredient Chicken Tenders Are Weeknight Dinner Gold made of?
- The main ingredients are Canola Oil, Chicken Tenderloin, Cooking Spray, Eggs, Fresh Parsley. The full list of 6 is above.
- How long does it take to make These 4-Ingredient Chicken Tenders Are Weeknight Dinner Gold?
- About 22 mins in total: 10 mins to prepare and 12 mins to cook.
- How many calories are in one serving?
- One serving provides about 262.86 kcal. The full nutrition breakdown is above.
- Is These 4-Ingredient Chicken Tenders Are Weeknight Dinner Gold easy to make?
- This recipe is rated easy, with 6 ingredients and 6 steps.
- Is These 4-Ingredient Chicken Tenders Are Weeknight Dinner Gold healthy?
- These 4-Ingredient Chicken Tenders Are Weeknight Dinner Gold has an easyChef Pro health score of 44/100. Per serving, it provides 262.86 calories and 26.45 g of protein, or 53% of the Daily Value. Worth noting per serving: sodium at 261.35 mg (11% of the Daily Value) and saturated fat at 1.07 g (5% of the Daily Value). It contains Eggs, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required