Oven-baked parmesan chicken tenderloins
Our healthy oven-baked parmesan chicken tenderloin recipe, is a flavour-packed speedy midweek dinner, so simple and delicious, guaranteed to be a family favourite.
Serves: 4
Time to make: 30 mins
Total cost: $21.20 / $5.30 per serve
(at time of publication)
Ingredients
- 1 ½ cups wholemeal breadcrumbs
- ⅓ cup grated parmesan cheese
- 2 tablespoons chopped chives
- 2 teaspoons grated zest of lemon
- ¼ cup plain flour
- 12 (about 600g) chicken tenderloins
- 1 egg, lightly beaten
- olive spray oil
- 2 carrots, thickly sliced
- 8 stems broccolini
- 4 (about 600g) medium potatoes, peeled and quartered (optional)
Instructions
1 Preheat oven to 210ºC. Cover a baking tray with a sheet of baking paper.
2 Combine breadcrumbs, parmesan, chives and lemon zest and spread over a plate. Place flour on a separate plate. Coat a piece of chicken in flour and shake off excess. Brush with egg, then dip in breadcrumb mixture, pressing firmly to coat. Place on prepared tray and spray lightly with olive oil. Repeat with remaining chicken. Bake for 5 minutes, turn and bake for a further 10 minutes or until golden brown and cooked through.
3 Meanwhile, boil, steam or microwave carrot, broccolini and potato (if using) until tender. Serve with chicken.
HFG tip
Crumbing is a great way to use up stale bread. Simply tear up the bread and process in a blender or food processor until fine.
Nutrition Info (per serve)
-
Calories 423cal
-
Kilojoules 1770kJ
-
Protein 46g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 3g
-
Dietary fibre 7g
-
Sodium 320mg
-
Calcium 160mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: André Martin
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
