BBQ Chicken Tenders

I've been leaning towards making quite a bit of spicy food lately so I thought I'd dig up something that was more appropriate for 2 and 5 year old palates.  The kids always like to order chicken tenders when we go out (OK, they order them but then they eat what is on our plates) so I figured that would be a good start.

Growing up we had what my mom referred to as Italian Shake and Bake - dunk chicken breasts in a beaten egg, coat in good ole Progresso Italian bread crumbs and bake.  I've made it several times for supper ( a go to quick meal) but I was looking for something a little different. 

I found this recipe for BBQ Chicken Tenders off the Eating Well website (meaning it fits in with the 100 day challenge) and had everything already to make them.  Personally, I hate cooking chicken tenders at home.  They have that *thing* that runs through them that is tough.   I just pulled boneless skinless chicken breasts out of the freezer and sliced them up the long way.  I will say, I am not sure what the point is in dredging them in flour before dipping them in egg.  I did half with flour and half without and didn't notice a difference other than the ones without we a lot less messy to make.  Marinating them in the sauce gave them a nice BBQ flavor, even without the excess sauce.

BBQ Chicken Tenders
Eating Well Magazine

1 cup barbecue sauce
2 tablespoons Dijon mustard
2 tablespoons honey
1 1/2 pounds chicken tenders
1/2 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 large eggs
1 3/4 cups coarse dry breadcrumbs, preferably whole-wheat
Olive oil or canola oil cooking spray

Combine barbecue sauce, mustard and honey in a large bowl. Set aside 1/2 cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour (mine marinated for 3).  Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.

Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.

Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.