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Sheet Pan Chicken and Zucchini

Sheet Pan Chicken and Zucchini combines crispy Parmesan chicken tenders with tasty seasoned zucchini all on one pan! Plus the best three-ingredient chicken dipping sauce!
Course Dinner, Main Course
Cuisine American, Healthy
Keyword Sheet Pan Chicken and Zucchini
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 4 servings
Calories 685kcal
Author Chelsea
Cost $12.43

Ingredients

Spices

  • 1 teaspoon EACH: dried parsley, Italian seasoning
  • 2 teaspoons EACH: garlic powder, paprika, fine sea salt
  • 1/2 teaspoon EACH: pepper, dried basil, onion powder

Chicken & Zucchini

  • 1 pound (16 oz. 485g) chicken tenderloins Note 1
  • 2 tablespoons (27g) mayonnaise
  • 2 tablespoons (18g) white, all-purpose flour
  • 1 large egg
  • 1 tablespoon Dijon mustard
  • 2-3 small-medium zucchinis (~13 oz; 375g)
  • 2 tablespoons (25g) olive oil

Chicken Breading

  • 1 cup (80g) panko breadcrumbs Note 2
  • 1-1/4 cup Parmesan cheese, divided Note 3
  • Olive oil cooking spray

Sauce -- Note 4

  • 1/2 cup (120g) prepared coleslaw dressing
  • 1 tablespoon (18g) yellow mustard
  • 3 tablespoons (60g) honey BBQ sauce (we like Sweet Baby Ray's)

Instructions

  • PREP: Preheat the oven to 400 degrees F. Take out both a large (15x21-inch) sheet pan and an oven-safe wire cooling rack if you have one. Generously spray the cooling rack with cooking spray and set aside. (Note 5). Toss together all of the spices. Remove 1 tablespoon of spices and set aside. Pat chicken tenders dry with paper towel and trim any fat and then remove tendons. Add 1 cup (70g) Parmesan and 1 cup panko to a shallow bowl. Toss to combine and set aside.
  • BATTER: In another bowl, add the 2 tablespoons mayo, 2 tablespoons flour, 1 egg, 1 tablespoon Dijon, and remaining spices to a large, shallow bowl. Whisk to combine. Using tongs, add a chicken tender to the batter mixture. Generously dredge and evenly coat all sides with the batter. Repeat to dredge all the tenders in the batter. Tenders should all be well coated and use up all the batter.
  • BREADING: Next, dredge each tender in the Parmesan and panko mixture. Again, coat tenders generously. (You should use most of the breading.) Place breaded chicken tenders on top of the sprayed cooling rack. Press any leftover breading on top of chicken tenders and then generously spray the tenders with cooking spray on one side.
  • ZUCCHINI: Cut zucchini into 3-inch coins. Cut each coin in half and then in wedges to get 4-6 wedges (depending on how wide the zucchini is). Place all the zucchini wedges on the sheet pan and drizzle with olive oil and 1 tablespoon of spice. Toss with your hands to generously coat and then move zucchini to make room for the wire cooling rack with the chicken. Once the wire cooling rack is on the tray with the zucchini, position the zucchini evenly around the cooling rack, making sure zucchini has plenty of room to roast. (If zucchini is overlapping it will steam and take longer to get tender.)
  • BAKE: Place entire sheet pan in the center of the oven and bake for 10 minutes. Remove and carefully flip the tenders to the other side. Generously spray with cooking spray and bake for another 5-10 minutes or until chicken registers 160 degrees F on a food thermometer (carryover heat will bring it up to 165 degrees F). Make sure zucchini is crisp-tender as well. Remove from the oven and taste test. Add a light sprinkle of salt on top of the tenders if needed to make the flavors come alive.
  • SAUCE: Combine all the sauce ingredients in a small bowl. Stir until smooth.
  • ENJOY: Remove the wire cooling rack with chicken on top and add remaining 1/4 cup Parmesan to the zucchini. Toss the zucchini with the Parmesan and any of the Panko breading that fell on to the tray from the chicken. Serve this crispy cheesy zucchini with chicken and dipping sauce.

Notes

Note 1Chicken tenders: If using chicken breasts, remove excess fat, pound them to even thickness and slice them to the size of tenders (about 1 and 1/4th inch strips).
Note 2: Panko: Panko bread crumbs are similar to regular bread crumbs, but they create a much crunchier result. They can be found near breadcrumbs, flour, and cornmeal in the grocery store.
Note 3: Parmesan: Use a block of Parmesan cheese and grate on the small holes of the cheese grater. Measure loosely. I don't recommend jarred/canned Parmesan cheese -- the flavor will be overpowering and too salty.
Note 4: Dipping Sauce: If you don't have access to fresh coleslaw dressing, here is a recipe that will yield very similar results: Whisk the following in a bowl until smooth:
  • 1/4 cup + 2 tablespoons Best Foods/Hellman's Regular Mayo
  • 1-1/2 teaspoons yellow mustard
  • 3/4 teaspoon lemon juice
  • 1-1/2 tablespoons honey
  • 1 tablespoon honey BBQ sauce (we like Sweet Baby Ray's)
  • 1/4 teaspoon fine sea salt and 1/8 teaspoon pepper
Note 5: Cooling rack: If you don't have a cooling rack, just put the chicken on the sheet pan separate from the zucchini.

Nutrition

Serving: 1serving | Calories: 685kcal | Carbohydrates: 61g | Protein: 37g | Fat: 32g | Saturated Fat: 6g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 129mg | Sodium: 1136mg | Potassium: 606mg | Fiber: 3g | Sugar: 14g | Vitamin A: 197IU | Vitamin C: 2mg | Calcium: 208mg | Iron: 4mg