Breaded Chicken Tenders

Breaded Chicken Tenders with Lemon and Broccolini

Prep time

22 mins

Cook time

25 mins

Total time

47 mins

Recipe type: Lunch/Dinner

Serves: 4 servings

Ingredients

• Parchment paper
• ¼ cup whole wheat flour
• ½ cup whole wheat panko bread crumbs
• 8 Tbsp. grated Parmesan cheese, divided use
• 1 tsp. dried parsley
• ½ tsp. garlic powder
• 1 dash sea salt (or Himalayan salt)
• ½ tsp. ground black pepper
• ½ cup fresh lemon juice
• 1 tsp. finely chopped lemon peel (lemon zest)
• 4 cloves finely chopped garlic
• ¼ cup butter (preferably grass-fed), melted
• 1 lb. raw chicken tenders
• 1 Tbsp. lemon pepper seasoning, salt-free
• 12 oz. broccolini
• 1 medium lemon, sliced (optional)

Instructions

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 broccolini on the side of the pan. Drizzle broccolini 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 broccolini is tender-crisp.
10. Drizzle chicken with remaining 2 Tbsp. lemon juice mixture right before serving.

       

Nutritional Information (per serving):
Calories: 415
Total Fat: 19 g
Saturated Fat: 10 g
Cholesterol: 124 mg
Sodium: 393 mg
Carbohydrates: 25 g
Fiber: 4 g
Sugars: 3 g
Protein: 37 g

P90X/P90X2 Portions
½ Vegetable
1½ Protein
½ Dairy
¼ Grain Carb
1 Fat

P90X3 Portions
2 Protein
1½ Carb
2½ Fat

Body Beast Portions
2 Vegetable
4 Protein
1 Starch
2½ Fat

Portion Fix Containers
1 Green
1 Red
1 Yellow
½ Blue
2 tsp.

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