Fried chicken tenders with out the guilt

found this at Delish...I'm a huuuge fan of faux fried chicken, especially when it tastes just as good at real fried chicken (okay i know i say that a lot)

Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

From Good Housekeeping

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.

Makes 4 main dish servings

Takes 20 minutes

Set your oven to 475


Ingredients

* 3/4 cup(s) panko (Japanese-style bread crumbs)
* 2 tablespoon(s) sesame seeds
* 1 large egg white
* 1 teaspoon(s) Chinese five-spice powder
* 1/2 teaspoon(s) salt
* 1 pound(s) chicken-breast tenders
* 1 tablespoon(s) olive oil
* 1 small onion, chopped
* 1/2 cup(s) ketchup
* 1 tablespoon(s) brown sugar
* 1 1/2 teaspoon(s) cider vinegar
* 1 1/2 teaspoon(s) Worcestershire sauce

Directions

1. 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.

2. 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.

3. 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.

Nutritional Information
(per serving)
Calories 280
Total Fat 8g
Saturated Fat 1g
Cholesterol 66mg
Sodium 775mg
Total Carbohydrate 23g
Dietary Fiber 2g
Sugars --
Protein 30g
Calcium