Bariatric Recipes of the Week:
Oven Fried Chicken Tenders

These Oven Fried Chicken Tenders give you all the taste of a crispy coating without all the fat!


  • 1 pound boneless, skinless chicken tenderloin strips
  • 1/4 cup lemon juice
  • 1 tablespoon minced garlic
  • 1/4 cup crushed cornflakes (or bran flakes for a little more fiber!)
  • 1/8 teaspoon salt (optional)
  • 1/8 teaspoon ground black pepper


  1. Put lemon juice and garlic in a plastic bag and add chicken tenderloins. Seal and marinate in the refrigerator for 10 minutes.
  2. Meanwhile, preheat the oven to 425 degrees. Spray a 9-inch by 9-inch baking pan with non-stick cooking spray.
  3. Drain the lemon juice from the chicken and discard.
  4. Pour cornflake or bran flake crumbs onto a plate. Roll chicken in the crumbs to coat evenly.
  5. Arrange chicken pieces in the baking pan so that they are not touching. Top with any garlic remaining in the plastic bag. Sprinkle with salt and pepper.
  6. Bake for 15-20 minutes or until chicken is done.

Makes 8 servings. Serving size = 2 oz.

Per Serving: 65 calories, 14 grams protein, 1 gram carbohydrate, < 1 gram fat

Serving suggestions:

  • Serve with a 1/4 - 1/2 baked sweet potato on the side.
  • Serve atop a bed of spaghetti squash and top with a small amount of marinara sauce.
  • Serve leftover chicken tenders over a spinach salad.

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