Sheet Pan Chicken Tenders with Broccoli – 21 Day Fix Approved
This healthier breaded chicken fingers recipe is the grown-up version of chicken nuggets. We think you’ll like them even better than the fried and frozen variety.
Portion Fix Container Equivalents: 1 Green, 1 Red, 1 Yellow, ½ Blue, 2 tsp.
Ingredients
- parchment paper
- ¼ cup whole-wheat flour or white flour
- ½ cup whole-wheat panko breadcrumbs
- 8 Tbsp. Parmesan cheese, grated, divided use
- 2 tsp. dried parsley
- 1 tsp. garlic powder
- 1 tsp. sea salt (or Himalayan salt)
- ½ tsp. ground black pepper
- ½ cup fresh lemon juice
- 1 tsp. lemon zest
- 2 Tbsp. minced garlic
- ¼ cup butter, melted
- 1 lb. raw chicken tenders
- 1 Tbsp. lemon-pepper seasoning (salt-free)
- 4 cups chopped broccoli
- 1 medium lemon, sliced (optional)
Directions:
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Preheat oven to 400º F.
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Line large sheet pan with parchment paper. Set aside.
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Place flour on a medium plate. Set aside.
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Combine bread crumbs, 6 Tbsp. cheese, dried parsley, garlic powder, salt, and pepper powder in a small bowl; mix well. Transfer to a plate. Set aside.
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Combine lemon juice, lemon peel, garlic, and butter in a medium bowl; mix well. Put aside ¼ cup of lemon juice mixture.
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Dip each chicken tender in flour, completely coating, then lemon juice mixture, then bread crumbs; coating each evenly on all sides. Place chicken on prepared baking sheet. (Discard any lemon juice mixture that has been used with raw chicken.)
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Sprinkle with lemon pepper.
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Bake for 10 minutes, turn chicken tenders.
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Place broccoli on the side of the pan. Drizzle broccoli with 2 Tbsp. reserved lemon juice mixture and sprinkle with remaining 2 Tbsp. cheese. Top chicken with lemon slices if desired. Bake for 10 to 12 minutes, or until chicken is no longer pink in the middle, and broccoli is tender-crisp.
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Drizzle chicken with remaining 2 Tbsp. lemon juice mixture right before serving.