Sheet Pan Chicken Tenders with Broccoli – 21 Day Fix Approved

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.

Yields: 4 servings
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:

  1. Preheat oven to 400º F.
  2. Line large sheet pan with parchment paper. Set aside.
  3. Place flour on a medium plate. Set aside.
  4. 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.
  5. Combine lemon juice, lemon peel, garlic, and butter in a medium bowl; mix well. Put aside ¼ cup of lemon juice mixture.
  6. 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.)
  7. Sprinkle with lemon pepper.
  8. Bake for 10 minutes, turn chicken tenders.
  9. 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.

  10. Drizzle chicken with remaining 2 Tbsp. lemon juice mixture right before serving.