Just about every non-vegetarian I know loves chicken tenders. In fact, for most of Meenakshi’s toddler friends, frozen tenders are on the menu at least a few times a week. I have never even been tempted to give her these since many brands use hormone injected chicken mixed with fillers and call them a meal. She had them once while on a playdate and enthusiastically ate a large portion, but at home, I was having a hard time getting her to eat chicken at all. Since Mahir and I enjoy it for dinner, and I’m adamant about cooking one meal for all of us, I started experimenting with recipes that I thought we would all like. The following is what I came up with, and I happy to say it was a hit with all three of us. I’ve made it several times now, and I always cook up a few extra cutlets so Mahir and I can eat for lunch the following day over salad greens. The parsley, garlic, lemon zest and chili flakes add a nice punch to the standard breaded recipes out there, but if you like your chicken plain, feel free to omit them. ~Shivani
4 chicken breast cutlets
1 teaspoon lemon zest
1 handful chopped parsley
2 minced garlic cloves (optional)
Red chili flakes, to taste (optional)
1/3 cup whole wheat breadcrumbs (use store bought or make your own by pulsing a slice of whole wheat bread in the food processor until crumbs form)
1 tablespoon of olive oil
1 egg white, lightly beaten
Salt and pepper, to taste
Heat olive oil in non-stick pan.
Mix together crumbs, parsley, lemon zest, garlic, chili flakes and salt and pepper in a shallow bowl.
Place egg white in shallow bowl.
Dip chicken in egg white and dredge in crumbs.
Cook in pan until done.
A crusty whole wheat roll is always a fail proof starch with this dish. Just about any vegetable will work as a side, but my favorite is shredded brussels sprouts: use a cheese grater to shred brussel sprouts, toss with a little oil, salt and pepper, and bake in a preheated 450 degree oven until crispy and slightly golden- about 15 minutes.