Sheet Pan Parmesan Crusted Chicken and Broccoli

• परोसना: 4 servings
• सक्रिय समय: 15 minutes
• कुल समय: 35 minutes

सामग्री

2 cups broccoli florets

2 tablespoons olive oil

1 pound chicken tenders, (seasoned with salt and pepper)

1 egg

1/2 cup panko or gluten-free panko breadcrumbs

1/2 cup + 2 tablespoons shredded Parmesan cheese

1 teaspoon dried basil, (crushed between the palms of your hands)

1/2 teaspoon dried oregano, (crushed between the palms of your hands)

1/2 teaspoon dried parsley, (crushed between the palms of your hands)

1/4 teaspoon garlic powder

1/4 teaspoon granulated onion

Freshly ground black pepper to taste

निर्देश

Preheat oven to 425° F. and line a rimmed sheet pan with foil. Add the broccoli to the sheet pan, drizzle with the olive oil, sprinkle with salt and pepper and toss to coat.

In a resealable freezer bag add the panko, 1/2 cup Parmesan cheese and spices. Seal the bag and shake to combine.

In a shallow dish whisk together the egg with a tablespoon of water or milk. Add the seasoned chicken tenders to the dish and coat them in the egg mixture. Remove the chicken from the dish and into the freezer bag. Shake to coat them in the panko mixture.

Place the chicken tenders onto the sheet pan and place it into the oven. Bake for 10 minutes then flip the chicken and broccoli over. Bake for another 8-10 minutes or until the chicken is cooked through. Remove from the oven and sprinkle the broccoli with the remaining tablespoon of Parmesan cheese. Serve as is, with a side of marinara sauce or over pasta.

पोषण

• कैलोरीज़: 389 kcal
• कुल वसा: 16 g
• संतृप्त वसा: 4 g
• असंतृप्त वसा: 10 g
• कोलेस्ट्रॉल: 150 mg
• सोडियम: 403 mg
• कुल कार्बोहाइड्रेट: 16 g
• आहार फाइबर: 3 g
• कुल शर्करा: 2 g
• प्रोटीन: 44 g