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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 lemon zest
¼ cup plain flourall purpose flourX
12 (about 600g) chicken tenderloins
1 egg, lightly beaten
olive oil spray
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.

Nutrition Info (per serve)

Kilojoules 1770kJ

Calories 423cal

Protein 46g

Total fat 10g

–Saturated fat 3g

Carbohydrates 40g

–Sugars 3g

Dietary fibre 7g

Sodium 320mg

Calcium 160mg

Iron 3.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.