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  • Nonstick cooking spray
  • 1 medium yellow onion, cut into 8 wedges
  • 2 tablespoons Dijon or coarse mustard
  • 2 tablespoons lemon juice
  • 2 tablespoons unsalted butter, melted
  • 1 cup panko breadcrumbs
  • 2 tablespoons grated Parmesan cheese
  • 1/4 teaspoon black pepper
  • 1-1/4 pounds boneless, skinless chicken tenders or breasts, breasts cut into 1-inch strips
  • 1 can (14 ounces) quartered artichoke hearts, drained and rinsed
  • 1 cup cherry or grape tomatoes
  • Fresh thyme sprigs and lemon wedges for garnish (optional)


  1. Preheat oven to 425°; spray large rimmed sheet tray with nonstick cooking spray. Spread onion in single layer on prepared tray and spray with cooking spray; roast 10 minutes.
  2. In wide, shallow dish, stir mustard, lemon juice and butter. In large zip-top plastic bag, combine breadcrumbs, cheese and pepper.
  3. In batches, dip chicken in mustard mixture to coat; add to bag with breadcrumbs and toss to coat.
  4. Push onion to 1 side of tray; spray onion and tray with cooking spray. Stir in artichokes and tomatoes into onion; place chicken in single layer on opposite side of tray. Spray chicken and vegetables with cooking spray.
  5. Roast 10 minutes or until bottom of chicken is brown; turn chicken and stir vegetables. Roast 15 minutes longer or until internal temperature of chicken reaches 165°. Serve chicken and vegetables garnished with fresh thyme sprigs and lemon wedges, if desired.

Facts. Finds. Flavors.

Stir 1 teaspoon dried thyme leaves into onion along with artichokes and tomatoes for additional flavor.

  • (about 4 pieces chicken and 3/4 cup vegetables)
  • 358 Calories
  • 14g Fat (5g Saturated)
  • 95mg Cholesterol
  • 607mg Sodium
  • 30g Carbohydrates
  • 3g Fiber
  • 30g Protein