FreePcosLow CarbHigh Protein

Egusi-Crusted Baked Chicken Tenders with Zucchini Ribbons

Name: Egusi-Crusted Baked Chicken Tenders with Zucchini Ribbons
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1.5 lb chicken breast tenders; 1/2 cup ground egusi (melon seeds); 1/4 cup whole wheat breadcrumbs; 1 tsp smoked paprika; 1/2 tsp garlic powder; 2 large eggs, beaten; 3 medium zucchini, ribboned with a peeler; 1 tbsp olive oil; 1 lemon, cut into wedges; salt and pepper

Baked chicken tenders coated in ground egusi seeds for crunch, served over lightly sautéed zucchini ribbons.

Servings

4 servings

Prep

15 min

Cook

20 min

Ground egusi seeds make a surprisingly good crust for baked chicken tenders, toasting up nutty and golden in the oven without any deep-frying. Paired with fresh zucchini ribbons and a squeeze of lemon, this plate feels like a lighter spin on a familiar favorite.

This recipe is tagged for PCOS-friendly eating because the plate is built around lean chicken protein, egusi's natural fat and fiber, and low-carb zucchini in place of a starchy side, with no added sugar in the recipe. It's an easy weeknight dinner that still feels a little special.

Ingredients

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Where to find these ingredients

Most ingredients here are everyday market staples across West Africa. A handful of specialty items may be easiest to find at a local open-air market or an African grocery store if you're elsewhere.

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