Makes 4 servings
Ingredients
- 1 cup panko breadcrumbs
- ⅓ cup grated Parmesan cheese
- 2 tablespoons flour
- Grated zest of ½ lemon
- 1 teaspoon Italian seasoning or dried parsley
- ½ teaspoon garlic powder
- ¾ teaspoon salt, divided
- ½ teaspoon pepper, divided
- 1 large egg, beaten
- 1 lb. boneless, skinless chicken tenders
- 1 (12-oz.) package fresh broccoli florets
- 1 tablespoon olive oil
Instructions
- Preheat oven to 400˚F. Combine breadcrumbs, cheese, flour, lemon zest, Italian seasoning or parsley, garlic powder, ½ teaspoon salt and ¼ teaspoon pepper in a shallow dish or pie plate. Place egg in a shallow bowl. Dip chicken tenders in egg, and then dredge in breadcrumb mixture, pressing gently to adhere. Arrange chicken on a rack set on a baking sheet and coated with cooking spray. Toss broccoli with oil and ¼ teaspoon each salt and pepper, and spread in a single layer on rack around chicken.
- Bake 20 minutes or until a thermometer inserted into the center of a chicken tender registers 165˚F and broccoli is tender. Serve with lemon wedges, if desired.
Nutrition [Per Serving]:
250 calories; 7 g total fat; 1.5 g saturated fat; 32 g protein;
14 g carbohydrate; 2 g fiber; 480 mg sodium