Aug 4, 2011

Sesame Encrusted Baked Chicken Tenders



If you like the taste of sesame as much as I do, you'll love these simple baked chicken tenders coated with sesame seeds, panko and a hint of soy sauce. Perfect for a quick weeknight meal.

I served this with scallion rice and some extra soy sauce on the side because I was pressed for time, but this would be great with brown fried rice, quinoa fried rice or even over a salad or some stir fried vegetables.


Sesame Encrusted Baked Chicken Tenders
Gina's Weight Watcher Recipes
Servings: 4 1/2 • Serving Size: 2 chicken tenders • Old Points: 4 pts • Points+: 5 pts
Calories: 196.9 • Fat: 9.1 g • Protein: 22.9 g • Carb: 5.7 g • Fiber: 1.5 g • Sugar: 0.3 g  Sodium: 400 mg

Ingredients:
  • 18 oz chicken tenderloins
  • salt and pepper to taste
  • 2 tsp sesame oil
  • 2 tsp low sodium soy sauce
  • 6 tbsp toasted sesame seeds
  • 1/2 tsp course salt
  • 4 tbsp panko
  • olive oil spray (I used my Misto)

Directions:

Preheat oven to 425°. Spray a baking sheet with non-stick oil spray.

Combine the sesame oil and soy sauce in a bowl, and the sesame seeds, salt and panko in another.


Place chicken in the bowl with the oil and soy sauce, then into the sesame seed mixture to coat well. Place on the baking sheet; lightly spray the top of the chicken with oil spray and bake 8 - 10 minutes. Turn over and cook another 4 - 5 minutes longer or until cooked through.

88 comments :

  1. Gina I love it!!! This recipe is great! I love sesame and chicken tenders and I would have never thought of this! So different and creative and deliciousSssS! I cannot wait to make this! thank you Gina you're the best! You really need your own cookbook or even better your own TV show! You are wayyyyyyy better than hungry girl and she has her own show! thanks again for all the great recipes =)

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  2. It's like you knew I was recipe searching for something like this...can't wait to make for dinner tonight!

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  3. Thanks Dana! I LOVE sesame!!! I've had this on my mind for a while and it worked out great!

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  4. Wow!!How beautiful this looks like. Awesome.

    Manidipa
    www.manidipa-kitchen.blogspot.com

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  5. I assume the rice is not included in the points?

    p.s. - Thanks for ALL the great recipes, they truly are innovative

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  6. Mmmmm, sesame! Do you think this would work with salmon? I've got a fillet thawing in the fridge for dinner tonight...

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  7. dana is right....you are better than hungry girl! your recipes are much more practical for a family...and everything i have tried thus far is delish! thank you!!

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  8. Wow, this looks fabulous! I will have to try this one for sure :-)

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  9. We made this for dinner tonight, and it was great!! So quick, easy, healthy, and CHEAP!!! Thanks again for another great recipe!

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  10. Gina -- we made this for dinner tonight, and it was so awesome! Delicious and easy, as I happened to have everything on hand. Thank you for teaching us how to make delicious food, healthfully, and with real ingredients. I served it with rice, pan-seared zucchini, and sliced fresh tomatoes. Perfect summer dinner!

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  11. I Do, I Do love sesame! Great idea. Thanks. Can't wait to make. totally bookmarked this one.

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  12. Ohh This looks soo yummy!! Thanks for posting this. I am about to print it out for dinner tonight! :) Love all your recipes!

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  13. These look crunchy and so good! My son loves making homemade "chicken nuggets" with me. This would be a great one for us to try!

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  14. Looks pretty tasty! Those photographs are amazing too!

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  15. I made this last night for my family, I also made your Lime Sesame Dipping sauce with it..it was DELISH!!! My family is made of picky eaters and they all gobbled it up :)

    Love your recipes, thanks for all the hard work you put in to each and every one!

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  16. I'm so happy you liked it, great idea using the dipping sauce.

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  17. I wonder if it would turn out using boneless thighs, or boneless breasts

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  18. Made this the other night and it is FANTASTIC! Highly recommend, thanks so much for posting it. :)

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  19. Sure, this is great with any boneless chicken.

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  20. Hello there, first time here and I am loving your healthy recipes. I am on South beach diet and have been exploring different ingredients to play with. Glad that I stumbled upon your space.

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  21. I think a little hint of garlic will make these tenders absolutely mouth watering!

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  22. I made this recipe over the weekend for a casual lunch... So delicious! Great sesame flavor and we loved the panko crunch! Great job Gina!

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  23. Made this without breadcrumbs, and still very very delicious! I actually LOVED it with ketchup. Great flavors. My 23 month old gobbled it up!!

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  24. This was one of the easiest dinners I've ever made - and I even toasted the sesame seeds instead of just buying toasted ones. Literally: mix, dip, bake. So delicious too! I'm thinking maybe next time I will add garlic though, as another person suggested. Thank you Gina!

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  25. Ok people...this is a hit. I made these yummy little guys and served them over an asian slaw that is light and delicious. It was seriously so good. I would definitely serve this to friends or when entertaining. In fact, it was so good I will post the recipe for the slaw below...

    - 1 bag Trader Joes Shredded Cabbage
    - 1/4 bag Trader Joes Shredded Carrots
    - 5 green scallions (white part included)
    - 1/2 red bell pepper
    - 1/2 cup Trader Joes Sesame Sticks (if counting points these could definitely be left out, but they add great texture)
    - Trader Joes Spicy Peanut Vinaigrette (dress to taste)

    Enjoy!

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  26. I made these last night for dinner, and they were perfection!! I do a lot of chicken breast recipes and really enjoy the chicken nugget recipe you have on this site as well, Gina. But this one is my new favorite! So easy to whip up! I made this with roasted squash and zucchini that I drizzled in a little olive oil, pepper and lemon juice (so not quite keeping with the Asian theme). But it was a big hit with me and my husband! I will be making this again.

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  27. These were delicious! Thanks Gina!

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  28. I made this for dinner tonight and it was great. Easy, healthy & delicious. Thank you Gina for sharing your amazing recipes!

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  29. Gina,

    Do you happen to have a recipe for an Asian dipping sauce? I thought that might be tasty with the chicken tenders and perhaps drizzled on the rice as well.

    Thank you for all your wonderful, healthy recipes!

    RK

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  30. My husband just made these for dinner last week, and they were fantastic!! Thanks for yet another wonderful recipe!

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  31. I usually mix some soy sauce with a little sugar and lime juice, but you can use the one from my Asian turkey meatballs.

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  32. I made this last night and it was really good and easy. My kids ate it even though they weren't sure about the sesame seeds (picky kids). I served it with brown rice and soy sauce. I had some steamed sugar snap peas and carrots too. We had leftovers so I took two tenders and added it my salad. I used the Kraft Light Done Right Asian Sesame Salad dressing and it went perfect. Thanks!

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  33. How do you think this would be with shrimp?

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  34. This was so easy and so yummy! My two year old seemed to enjoy, as well. Also, I tried the soy sauce, lime juice, and a little sugar as a dip. It was really good with the chicken and the jasmine rice with scallions that I made as a side. Thanks so much!

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  35. So glad you all liked it!! Not sure how it would be with shrimp.

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  36. I made these last night for dinner! Easy to make, easy clean up and they tasted great! I julienned then stir fried some veggies for as a side.

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  37. Awesome dish- different but so easy and tasty! I served this with quinoa fried rice :) I just wish I could find sesame seeds in a bigger container so they are less expensive :-/

    Thank you so much for sharing recipes (and gorgeous photos)!

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  38. Hate to sound stupid, but do you toast the sesame seeds or do you buy them thst way? Excited to make this!!!

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  39. I bought them toasted but you can put them in a small pan over medium heat a few minutes to toast.

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  40. Just made these for the second time (as the third meal from your site in the past week). They are AWESOME. Thank you so much Gina, you have been a huge help in allowing me to prepare meals that are good for my waistline that my husband still loves, as well as in broadening my cooking horizons!

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  41. so yummy!! used spicy sesame oil instead and it added some heat! definitely making this again!

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  42. We had these last night. Mmmm!!! We have another new favorite from your website that will be put into regular rotation! :) I did have to tweak the recipe a little because only had half of the sesame seeds I needed. I just used more Panko to make sure the tenders got coated. I served the tenders with white rice cooked in chicken bouillon & some sauteed French cut green beans, both drizzled with a little soy sauce. We dipped the chicken in Thai Peanut Sauce from The Pampered Chef. Sooo good!

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  43. I have done this with Salmon... Fab, Fab Fabulous. My friends are begging me to make this.
    Thanks Gina

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  44. Made these tonight and served over a big tossed salad. Absolutely delicious!

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  45. I made these last night with rice and broccoli on the side and they were a hit with the whole family!

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  46. Gina, we love these so much! I do have a (maybe dumb) question though... Is there a less expensive (maybe bulk?) way to buy sesame seeds? I buy the McCormick Toasted Sesame Seeds, but they are like $4 a bottle, and this recipe easily uses the full bottle. Just curious!

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  47. I found they sell Seasame Seeds in packets in the spice and/or ethnic aisle for about $0.79 a bag and it's just enough for the recipe (well I only used 1 lb of chicken and it worked for me) -- way cheaper then the kind in the jar.

    I always refill my jar with the bagged kind.

    Loved the recipe! However I did need to add some soy sauce to the finished product for a little bit more flavor.

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  48. Thank you, Denise! I will check there!

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  49. I swapped out about a tablespoon of regular toasted sesame for black sesame seeds that I happened to have in the house. I also threw some garlic powder into the breadcrumbs for my son who thinks garlic should be in everything. So tasty. Hubby and the kids loved it. We'll definitely be adding this recipe to the rotation. :)

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  50. This recipe was so easy to make and absolutley delicous, my husband ate 6 pieces! I paired this with green beans as a side and i used a sweet chili sauce to dip the chicken in. Yummy :)

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  51. Yummo!!! Made it tonight and it was delicious!!! I found it a little salty so I might just cut down on the added salt the next time I make it. I will DEF make it again!!!

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  52. This was great! Husband and picky kids were happy! Definitely a keeper!

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  53. My tummy is growling reading this recipe and the comments. I make a monthly menu, and this is most definitely going on it. I can't wait.
    Gina - Your site rocks!

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  54. Omg!! Made this tonight...ABSOLUTELY DELICIOUS!!!

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  55. Made these tonight...wow! They are awesome and so easy and inexpensive to make. Gonna make the leftovers on a salad for lunch.

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  56. Had a big dinner party last night and mAde these using fresh salmon instead of chicken. Shorter baking time. Every person at my table has emailed me asking for the recipe.

    I don't think I have cooked a dinner in weeks that did not come straight from Skinny Taste! Thanks so much.

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  57. These were great. I cut the amount of sesame seeds in half though because I didn't have 6 tbsp on hand, and I thought the amount was perfect. For those inquiring about cheaper sesame seeds, go on amazon.com, you can get them for MUCH cheaper than the tiny McCormick bottle in the store. You'll have to buy a good amount though. I store mine in the freezer so they will keep (they can go rancid in the heat).

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  58. this recipe is so easy and yet so delicious. I love sesame oil and sesame seeds, so needless to say this is becoming my favorite recipe. I had to use whole wheat breadcrumbs since my panko was expired. And since I'm watching my sodium intake, I used Bragg's aminos instead of soy sauce and eliminated the salt from the sesame/breadcrumbs mixture. It came out salty enough for my taste. So yummy!

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  59. I am NOT a cook but I found this so easy and SO delicious! Thank you for making me look good! :) Everyone gobbled these up. I served it with some vegetable fried rice and sauteed veggies.

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  60. About how many chicken tenderloins do you use?? 18oz is 13 tenderloins for the ones I buy! Thats 2.88 chicken strips per person if this make 4.5 servings. Is that right?? That's a whole lotta chicken :)

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  61. Made this tonight. The sesame seeds and Panko only coated 6 tenderloins and thats 9 oz of chicken but other than than OMG this was soooooo good!! It was the first mean I made in a week that had NO left overs. The family devoured it!

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  62. Wow! This recipe was fantastic - so quick and easy and the chicken was so moist and tender.

    If I weren't doing WW I would have devoured all of the pieces beyond my two.

    Keep the great recipes coming!

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  63. This looks delish!! Quick question...I do not have sesame oil...can I substitute w/ something else?

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  64. These were fabulous! I did have to double the oil and soy sauce because there just wasn't enough to coat the chicken. (Maybe I put too much on?) I wisked the oil and soy sauce together so maybe that was the problem? And my 5 year old son even liked them - shock of shocks! (he doesn't like anything lately)

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  65. I've made these a couple times now and they are soooo good! Crispy and flavorful. All of my recipes come straight from skinny taste now! I love having the zip list app on my iPhone, so I can have all my recipes on hand at the supermarket.

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  66. In the oven right now! I used sunflower oil instead of EVOO and ended up with 5 servings at 6 pp. I can't wait to try them!

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  67. I was just recently turned onto this site Gina, and this was the first recipe i decided to make... not only was it EASY, it was DELCICOUS!

    as someone who's never prepared anything for herself without using a microwave, i feel a healthy and much needed change coming into my life. thanks for being a part of that!

    it's always a pleasure to see someone be some passionate about what they do! can't wait to try the rest of your recipes!

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  68. These are awesome!

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  69. These were absolutely fabulous and a big hit with my family. Even the 7 and 3 year old! I added a little ground flax seed to the sesame seed and Panko mixture for a little added nutrition and it tasted so good. I served with the baked rice and peas, another great dish on Skinny Taste, and, though not Asian flavored, was a nice side dish with the chicken. This will definitely stay in my dinner rotation! We pretty much only eat Skinny Taste recipes these days...

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  70. These were GREAT!!! Thank you!

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  71. Uhm. I don't know what kind of magic toasted sesame seeds you have… burning always do my own calculations on my food just inbcase say I'm using a different kind of butter or something and we're using half the chicken and 1/4th is coming out to be 276 callories.

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    Replies
    1. The reason we used half the chickenis because we ran out of both the oil and the sesame seed/breading mix even using larger tenderloins with less surface area.

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  72. So I tried to post this once and it got instantly deleted. But.
    I would really like to know how you're doing your calculating here, and what kind of super low calorie sesame seeds you're using, Because when I just made this I did my own calculations, (because the sauce and breading mixes only covered 9 oz of chicken) and It came out to be that 1/4th of 9 oz was a whopping 270 calories. the sesame seeds literally add more calories to this than all the other ingredients combined!

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  73. I've been looking at your recipes for a couple weeks now and tonight was the night to finally try one! I made this recipe along with roasted squash - SO GOOD! My fiance had a clean plate ...planning on trying the pulled pork recipe later this week - fantastic - thank you!

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  74. Just tried this recipe last night. Thank you so much for this one! Such a quick and easy recipe for a busy weeknight. I made double the recipe so I will be using this chicken in all of my salads for the next few days. This is a perfect twist on the unhealthy sesame chicken that you find at Chinese take-out restaurants!

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  75. This recipe was DELICIOUS!! My husband complimented me on it, and he rarely ever does that. I used chicken breasts, I just cut each of them into three strips. As a side, I did a mixture of whole wheat couscous, stir fry veggies, soy sauce/sesame oil. Fabulous!

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  76. This comment has been removed by the author.

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  77. Just made these and they were SO GOOD! I am obsessed with sesame oil/seeds so this hit the spot. My husband loved it too! Thank you!

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  78. Amazing!! This recipe is delicious! Thank you so much!

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  79. Absolutely Delicious!!!

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  80. very good! I've made about 25 recipes on here and this is the first one my "garbage can" 18 month old wouldn't eat. My picky 5 year old gagged at the texture. The adults of the house loved it :)

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  81. Thank you! My chicken is usually dry and bland. These were so yummy and easy to make! Love them!

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  82. Just made these into nuggets instead, and they are delicious! Thanks for the great recipes!

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  83. This chicken is amazing!! i had it by a friends house and i insisted on getting this delicious recipe!! its absolutely phenomenal, all though her baking skills may have played a part;)

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  84. Deeeeeelicious

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