Baked Lemon Herb Chicken Tenders with Roasted Veggies
15min
25min
4
340
Chef's Note
Make this even more kid-friendly by cutting the chicken into fun shapes using cookie cutters before breading, or serve with a small cup of low-sugar ketchup or yogurt-based dip for the veggies.
Tags
Ingredients
1.5 pounds chicken tenders
1/2 cup breadcrumbs
1/4 cup parmesan cheese
1 teaspoon dried oregano
1 medium lemon
3 tablespoons olive oil
3 cups broccoli florets
1 cup baby carrots
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
- 1
Preheat the oven to 425°F (220°C). Line two baking sheets with parchment paper.
- 2
In a shallow dish, mix 1/2 cup breadcrumbs, 1/4 cup grated parmesan cheese, 1 teaspoon dried oregano, 1/4 teaspoon black pepper, and 1/4 teaspoon salt.
- 3
Zest and juice half of the lemon. Add the lemon zest to the breadcrumb mixture and stir to combine.
- 4
Drizzle 1 tablespoon of olive oil over 1.5 pounds of chicken tenders and toss to coat.
- 5
Dredge each chicken tender in the breadcrumb mixture, pressing gently to adhere, and place on one of the prepared baking sheets.
- 6
In a large bowl, toss 3 cups broccoli florets and 1 cup baby carrots with 2 tablespoons olive oil, 1/4 teaspoon salt, and remaining lemon juice.
- 7
Spread the vegetables in a single layer on the second baking sheet.
- 8
Place both baking sheets in the oven. Bake the vegetables for 20-25 minutes until tender and slightly browned.
- 9
Bake the chicken tenders for 15-18 minutes until golden brown and cooked through (internal temperature of 165°F).
- 10
Serve the chicken tenders with the roasted vegetables on the side.
Nutrition Information (per serving)
340
29g
16g
18g
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