7 Chicken Dinners for Picky Eaters

Monday

Crispy Air Fryer Chicken Tenders

Prep: 15 min | Cook: 20 min | Serves: 4–6

Ingredients

• 2 lb chicken tenderloins (or boneless, skinless breasts cut into 1-inch strips)
• ¾ cup all-purpose flour
• 2 large eggs
• 2 cups panko breadcrumbs
• ½ cup finely grated Parmesan
• 1 tsp garlic powder, 1 tsp smoked or sweet paprika, 1 tsp salt, ½ tsp black pepper
• Olive oil or avocado oil cooking spray
• Dipping sauces: ketchup, honey mustard, ranch or BBQ sauce

Instructions

1. Preheat the air fryer to 400°F. Pat the chicken dry. Set up three shallow dishes: flour; eggs beaten with 1 tbsp water; and panko mixed with the Parmesan, garlic powder, paprika, salt and pepper.
2. Dredge each tender in flour, dip in egg and let the excess drip off, then press firmly into the panko mixture.
3. Arrange in a single layer in the basket without touching (cook in 2–3 batches) and spray the tops lightly with oil.
4. Air fry 10–12 minutes, flipping and spraying again halfway, until golden and the chicken reaches 165°F on an instant-read thermometer. Serve with dipping sauces.

Freezer tip: Freeze cooked, cooled tenders on a sheet pan, then bag them. Reheat from frozen at 380°F for 6–8 minutes until hot (165°F).

Tuesday

Hidden-Veggie Chicken Meatballs

Prep: 15 min | Cook: 20 min | Serves: 4–6 (about 28 meatballs)

Ingredients

• 1½ lb ground chicken
• 1 small zucchini, finely grated and squeezed very dry in a towel (about ½ cup packed)
• 1 medium carrot, finely grated (about ½ cup)
• ½ cup panko or plain breadcrumbs
• ⅓ cup grated Parmesan
• 1 large egg
• 1 tsp garlic powder, ½ tsp onion powder, ½ tsp dried Italian seasoning, 1 tsp salt, ¼ tsp black pepper
• To serve: 1 jar (24 oz) marinara sauce, warmed, plus 1 lb spaghetti or other pasta, cooked

Instructions

1. Heat the oven to 400°F and line a sheet pan with parchment or lightly greased foil.
2. In a large bowl, gently mix all of the meatball ingredients just until combined (overmixing makes them tough). The mixture will be soft. Wet your hands and roll into 1½-inch balls.
3. Space on the pan and bake 18–22 minutes, until lightly browned and the center of a meatball reaches 165°F.
4. Simmer the meatballs in the warm marinara for 2–3 minutes and serve over pasta, or serve plain with sauce on the side for dipping.

Picky-eater tip: Grate the veggies on the smallest holes of a box grater and they disappear into the meatballs.

Wednesday

Cheesy Chicken Quesadillas

Prep: 10 min | Cook: 20 min | Serves: 4–6 (8 quesadillas)

Ingredients

• 3 cups shredded cooked chicken (a rotisserie chicken works great)
• 8 (8-inch) flour tortillas
• 3 cups shredded Monterey Jack or Mexican-blend cheese
• 1 can (15 oz) black beans, drained and rinsed (optional)
• ½ tsp ground cumin, ½ tsp mild chili powder, ¼ tsp garlic powder, ¼ tsp salt
• 2 tbsp butter or oil for the pan
• Toppings: sour cream, mild salsa, guacamole

Instructions

1. Toss the chicken with the cumin, chili powder, garlic powder and salt.
2. Sprinkle half of each tortilla with cheese, then chicken (and beans, if using), then a little more cheese. Fold in half.
3. Heat a large skillet over medium heat and add a little butter. Cook 2–3 quesadillas at a time for 2–3 minutes per side, until golden and the cheese is melted. Add butter between batches.
4. Let rest 1 minute, then cut into wedges and serve with toppings on the side.

Sheet-pan shortcut: Brush a sheet pan with oil, lay out the folded quesadillas, brush the tops, and bake at 425°F for 10–12 minutes, flipping halfway.

Thursday

Mild Chicken Alfredo

Prep: 10 min | Cook: 25 min | Serves: 6

Ingredients

• 1 lb fettuccine
• 1½ lb boneless, skinless chicken breasts, cut into bite-size pieces
• 1 tbsp olive oil
• ½ tsp salt, ¼ tsp black pepper, ½ tsp garlic powder (for the chicken)
• 4 tbsp butter
• 3 cloves garlic, minced
• 2 cups heavy cream
• 1½ cups freshly grated Parmesan
• 2 cups small broccoli florets (optional)

Instructions

1. Cook the fettuccine in well-salted water according to the package. Add the broccoli for the last 3 minutes, if using. Reserve 1 cup pasta water, then drain.
2. Meanwhile, season the chicken with salt, pepper and garlic powder. Heat the oil in a large skillet over medium-high heat and cook the chicken 6–8 minutes, stirring occasionally, until browned and it reaches 165°F. Transfer to a plate.
3. Lower the heat to medium. Melt the butter in the same skillet, add the garlic and cook 30 seconds. Pour in the cream and simmer gently 3–4 minutes until slightly thickened.
4. Remove from the heat and stir in the Parmesan until smooth. Add the pasta, broccoli and chicken and toss, adding splashes of pasta water until the sauce is creamy. Season to taste.

Make it milder: Skip the black pepper in the sauce. Kids who don't love "green things" can have their broccoli served on the side.

Friday

Oven-Baked BBQ Drumsticks

Prep: 10 min | Cook: 45 min | Serves: 4–6

Ingredients

• 10–12 chicken drumsticks (about 3½ lb)
• 1 tbsp vegetable or olive oil
• 2 tsp brown sugar, 1 tsp sweet paprika, 1 tsp garlic powder, ½ tsp onion powder, 1 tsp salt, ¼ tsp black pepper
• 1 cup of your family's favorite BBQ sauce

Instructions

1. Heat the oven to 425°F. Line a sheet pan with foil and set an oven-safe rack on top, greased (or use lightly greased foil without the rack).
2. Pat the drumsticks very dry, toss with the oil, then rub with the brown sugar and spices. Arrange on the rack, spaced apart.
3. Bake 30 minutes, then flip and brush generously with BBQ sauce. Bake 10–15 minutes more, brushing again halfway, until sticky and caramelized.
4. Check the thickest part (not touching the bone): drumsticks are safe at 165°F but are most tender at 175–185°F. Rest 5 minutes and serve with extra sauce.

Serve with: corn on the cob, mac and cheese, or apple slices.

Saturday

Easy Chicken Fried Rice

Prep: 10 min | Cook: 15 min | Serves: 4–6

Ingredients

• 4 cups cold cooked white rice (day-old rice works best)
• 1 lb boneless, skinless chicken thighs or breasts, cut into ½-inch pieces
• 3 tbsp vegetable or canola oil, divided
• 3 large eggs, beaten
• 1½ cups frozen peas and carrots
• 2 cloves garlic, minced
• 3 green onions, sliced (optional)
• 3 tbsp low-sodium soy sauce (plus more to taste)
• 1 tsp toasted sesame oil (optional; sesame is a common allergen, so leave it out if needed)

Instructions

1. Heat 1 tbsp oil in a large skillet or wok over medium-high heat. Add the chicken and a pinch of salt and cook 5–7 minutes, until browned and it reaches 165°F. Transfer to a plate.
2. Add 1 tbsp oil and the eggs. Scramble until just set, then add to the chicken.
3. Add the remaining oil, the peas and carrots, and the garlic and cook 2 minutes. Add the rice, breaking up clumps, and stir-fry 3–4 minutes until hot and lightly toasted.
4. Stir in the soy sauce, sesame oil (if using), chicken, eggs and green onions. Toss until heated through and serve.

Leftover tip: Cool and refrigerate cooked rice within 1 hour. Use it within 3–4 days and reheat it until steaming.

Sunday

Popcorn Chicken Bowls

Prep: 20 min | Cook: 25 min | Serves: 4–6

Ingredients

Popcorn chicken

• 1½ lb boneless, skinless chicken breasts, cut into ¾-inch pieces
• ¾ cup buttermilk (or ¾ cup milk + 2 tsp lemon juice)
• 1 cup all-purpose flour
• ¼ cup cornstarch
• 1 tsp salt, 1 tsp garlic powder, 1 tsp paprika, ½ tsp onion powder, ¼ tsp black pepper
• Olive oil or avocado oil cooking spray

Bowls

• 4 cups cooked white rice (or mashed potatoes)
• 2 cups corn, warmed with a little butter
• 1 cup shredded cheddar
• 1 cucumber, diced, or steamed broccoli
• Honey mustard, ranch or mild BBQ sauce for drizzling

Instructions

1. Soak the chicken pieces in the buttermilk for 10–15 minutes (or up to 4 hours in the fridge).
2. Whisk the flour, cornstarch and seasonings in a bowl. Lift the chicken from the buttermilk, let the excess drip off, and toss in the flour mixture until well coated. Let sit 5 minutes so the coating sets.
3. Air fryer: Spray the pieces well and air fry at 400°F for 9–11 minutes in a single layer (in batches), shaking halfway, until golden and 165°F inside. Oven: Bake on a greased rack set on a sheet pan at 425°F for 15–18 minutes, flipping halfway.
4. Build bowls: rice, corn, popcorn chicken, cheese and veggies, then drizzle with sauce. Kids can build their own.