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Healthy Chicken Parmesan Tenders Recipe

kept bydesyo

1/2 of recipe (5 chicken tenders with about 2 tbsp. dip): 264 calories, 6.5g total fat (2g sat fat), 458mg sodium, 9.5g carbs, 1.5g fiber, 2g sugars, 39g protein


1/4 cup whole-wheat panko breadcrumbs
2 tbsp. grated Parmesan cheese
1/8 tsp. each salt and black pepper
3/4 tsp. Italian seasoning
1/2 tsp. garlic powder
10 oz. raw boneless skinless chicken breast, pounded to 1/2-inch thickness
1/4 cup (about 2 large) egg whites
1/4 cup canned crushed tomatoes
1/4 tsp. onion powder



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