Baked Chicken Tenders with Spicy Broccoli
Ingredients
- Chicken breasts
- 1 egg
- 1 tablespoon mayonnaise
- 1 tablespoon Dijon mustard
- 2 tablespoons flour or arrowroot flour
- 2 cups panko breadcrumbs
- Sea salt
- Black pepper
- Cayenne pepper
- Garlic powder
- Broccoli florets
- Olive oil
- Avocado oil spray or cooking spray
Preparation
Preheat oven to 400 degrees Fahrenheit.
Slice chicken into thin, equal-width strips.
Combine 1 egg with 1 tablespoon mayonnaise, 1 tablespoon Dijon mustard, and 2 tablespoons flour or arrowroot flour.
In another bowl, combine 2 cups panko breadcrumbs with a sprinkle of sea salt, black pepper, cayenne pepper, and garlic powder.
Dip chicken strips into the egg mixture, then coat with breadcrumbs using tongs.
Place coated chicken on a wire rack set on a lined baking sheet.
Spray with avocado oil or cooking spray.
Bake for 18-20 minutes, then flip, spray again, and broil on high for 2 minutes.
For the broccoli, wash and trim the florets.
Add broccoli to a hot pan with olive oil, sprinkle with salt, pepper, and chili flakes, and cook until crispy.
Serve with your favorite sauce.
Tips
Incorporate vegetables or fruit into every meal using fresh, frozen, or canned options.
Cook vegetables with lots of spices or dressing to make them more appealing.
