Lunch: Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Tender and oven-fried, these chicken tenders are jazzed up with sesame seeds and Chinese five-spice powder, an indispensable blend of seasonings that showcases the five basic flavors of Chinese cuisine — sweet, sour, bitter, savory, and salty.

This recipe includes superfoods such as:

Sesame Seeds

Health benefits of Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

Ingredients

3/4 c. panko (Japanese-style bread crumbs)
2 tbsp. sesame seeds
1 large egg white
1 tsp. Chinese five-spice powder
1/2 tsp. salt
1 lb. chicken-breast tenders
1 tbsp. olive oil
1 small onion
1/2 c. ketchup
1 tbsp. brown sugar
1 1/2 tsp. cider vinegar
1 1/2 tsp. Worcestershire sauce

Instructions

Preheat oven to 475 degrees F. In 10-inch skillet, toast bread crumbs and 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 white, 1/2 teaspoon five-spice powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders 13 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 five-spice powder. Pour sauce into small bowl; serve with tenders.