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Sheet-Pan Chicken and Broccoli

sheet-pan chicken and broccoli Entree
Kitchen Tested
Sheet-Pan Chicken and Broccoli
  • Prep 15 min
  • Total 40 min
  • Servings 4

Dinner doesn’t get much easier than this sheet-pan yoghurt chicken and roasted broccoli!

Updated February 24, 2017
Progresso Breadcrumbs
Make with
Progresso Breadcrumbs

Ingredients

  • 1/2
    cup Progresso™ plain bread crumbs
  • 1/2
    teaspoon salt
  • 1/4
    teaspoon garlic powder
  • 1/2
    cup Mountain High™ lowfat plain yoghurt
  • 1
    egg, slightly beaten
  • 1
    teaspoon Dijon mustard
  • 1
    lb boneless skinless chicken tenders
  • 4
    cups broccoli florets (from about 1 small head broccoli)
  • Cooking spray

Steps

  • 1
    Heat oven to 375°F. Line 18x13-inch rimmed baking sheet with foil. Spray with cooking spray.
  • 2
    In shallow dish, stir bread crumbs, 1/4 teaspoon of the salt and the garlic powder. In another small bowl, beat yoghurt, egg and mustard with whisk. Dip chicken tenders one at a time into yoghurt mixture, then roll in bread crumb mixture. Arrange in single layer on baking sheet. Arrange broccoli around chicken in single layer on baking sheet. Spray chicken and broccoli lightly with cooking spray, then sprinkle with remaining 1/4 teaspoon salt.
  • 3
    Bake 20 to 25 minutes or until chicken is no longer pink in center and broccoli is crisp-tender.

  • Swap whole milk plain yoghurt for the lowfat plain yoghurt, if desired.

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
60
% Daily Value
Total Fat
7g
10%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
120mg
40%
Sodium
550mg
23%
Potassium
580mg
16%
Total Carbohydrate
18g
6%
Dietary Fiber
3g
12%
Sugars
4g
Protein
33g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
70%
70%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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