Sesame Encrusted Chicken Tenders w/ Parmesan Broccoli Rice

Serving Size: 4

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Sesame Encrusted Chicken Tenders w/ Parmesan Broccoli Rice

Description

These baked tenders are packed with a flavorful crunch of panko crumbs, sesame seeds & soy sauce. This crowd-pleaser is perfectly paired with tasty, filling parmesan broccoli rice. Main Dish: Calories: 200, Saturated Fat: 1g,Trans Fat: 0g, Sugars: 1g, Protein: 27g, Carbohydrates: 7g, Sodium: 546mg Side Dish: Calories: 278, Saturated Fat: 3g, Sugars: 1g, Protein: 13g, Carbohydrates: 48g, Sodium: 168mg

Meal Type

Quick

Dietary Preferences

No Preference, Low Carb, Diabetic Friendly

Ingredients

  • 18 oz Chicken Tenderloins
  • 1 tsp Mrs Dash Salt
  • 1 tsp Black Pepper
  • 4 tsp Sesame Oil
  • 4 tsp Low Sodium Soy Sauce
  • 3 Tbsp Toasted Sesame Seeds
  • ½ cup Panko Bread Crumbs
  • 2 heads Broccoli
  • 1 ¼ cups Basmati Rice
  • 2 cups (16 oz) Low Sodium Chicken Broth
  • ¾ cup Shredded Parmesan Cheese
  • 1 tsp Garlic Powder
  • Mrs Dash Salt, to taste

Takes to prepare.

Takes to cook.

Takes 30 Minutes total.

Instructions

  1. Preheat oven to 350 degrees. Spray a baking sheet with non-stick spray. Stir panko crumbs and sesame seeds together in a bowl. Add soy sauce and sesame oil to another bowl & whisk to combine.
  2. Trim chicken if necessary. Season w/ salt, pepper, and garlic powder.
  3. Evenly coat each chicken tender first in the sesame oil & soy sauce mixture and then press into the panko & sesame seed mixture.
  4. Place crusted chicken tenders on your greased baking sheet. Slide into your oven, setting the timer for 10 minutes.
  5. In a medium sauce pan (that has a lid), add rice and chicken broth over high heat.
  6. Cut broccoli florets off of the stem, directly into rice. Once rice is boiling, stir & cover with lid. Reduce heat to low.
  7. When the timer for your chicken goes off, turn chicken over & bake another 5 minutes.
  8. When broccoli & rice are tender, sprinkle with parmesan. Add salt to taste & gently stir. Serve with baked chicken tenders (and your favorite dipping sauce, if you'd like). Enjoy!