Directions:
- Preheat oven to 475°. Place a wire rack inside a 15 1/2-inch by 10 1/2-inch jelly-roll pan; spray pan and rack with cooking spray.
- On a plate, combine panko, pecorino, ground red pepper and 1/4 teaspoon salt. Set aside.
- In a pie plate, whisk egg whites and garlic until well mixed.
- One at a time, dip chicken tenders in egg-white mixture, then into panko mixture to coat evenly; press firmly so mixture adheres. Arrange chicken on rack in jelly-roll pan; spray chicken lightly with cooking spray.
- Bake chicken 10 to 12 minutes or until crust is golden brown and chicken is no longer pink throughout.
- While chicken cooks, in microwave-safe medium bowl, place zucchini and 2 tablespoons water. Cover with vented plastic wrap and cook in microwave on high 5 minutes or until zucchini is just fork-tender. Carefully remove plastic wrap and drain zucchini; stir in lemon juice and 1/4 teaspoon salt.
- Meanwhile, in a 1-quart saucepan, heat marinara sauce on medium-low 5 minutes or until hot, stirring occasionally. Remove saucepan from heat and stir in chopped basil. Serve dipping sauce with chicken fingers and zucchini; garnish chicken and dipping sauce with basil leaves.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 524.49 Kcal (2196 kJ) | ||
| Calories from fat | 235.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.22g | 40% | |
|---|---|---|---|
| Cholesterol | 45.4mg | 15% | |
| Sodium | 1280.5mg | 53% | |
| Potassium | 860.59mg | 18% | |
| Total Carbs | 45.25g | 15% | |
| Sugars | 5.55g | 22% | |
| Dietary Fiber | 7.03g | 28% | |
| Protein | 26.64g | 53% | |
| Vitamin C | 6.1mg | 10% | |
| Iron | 3mg | 17% | |
| Calcium | 104.9mg | 10% | |
| Amount Per 100 g | |||
| Calories | 164.27 Kcal (688 kJ) | ||
| Calories from fat | 73.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.21g | 40% | |
|---|---|---|---|
| Cholesterol | 14.22mg | 15% | |
| Sodium | 401.05mg | 53% | |
| Potassium | 269.54mg | 18% | |
| Total Carbs | 14.17g | 15% | |
| Sugars | 1.74g | 22% | |
| Dietary Fiber | 2.2g | 28% | |
| Protein | 8.34g | 53% | |
| Vitamin C | 1.9mg | 10% | |
| Iron | 1mg | 17% | |
| Calcium | 32.9mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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