To all my short order cooks out there, this one is for YOU!

If your household is anything like mine, one dinner is actual two, possibly even three different meals. We are that household that has two different kinds of milk at all times, if you know what I mean (and not for dietary restrictions).

What if I told you your whole family CAN eat the same thing with no complaining, no tears, and no negotiating for clean plates.

Our nutrition program at CrossFit Tri-Cities offers individualized meal plans with recipes that will have your kids asking for seconds. This is a personal favorite as it is a healthy spin on a kid classic, chicken tenders! The prep time is only FIVE minutes! Imagine all the extra time you will have for yourself with a prep time like that.

Now introducing our Panko Crusted Chicken!


  • 1 pound of organic Chicken Breast
  • 2/3 cup Panko
  • 1 egg
  • ½ tsp salt
  • ¼ tsp pepper


  1. Preheat oven to 375 degrees
  2. Whisk egg
  3. Trim fat on chicken breast then cut into 2 inch strips
  4. Mix panko, salt and pepper in a zip-lock bag
  5. Coat baking sheet with non-stick spray
  6. Place chicken in egg wash then toss in the panko mixture
  7. Place on a baking sheet
  8. Cook for 15-20 minutes

Pair this up with some brown rice and your favorite steamed/roasted vegetable! Instant fan favorite! With something as fundamental as nutrition, we believe it shouldn’t be difficult. If you are looking for more recipes for the WHOLE gang check out our recipes HERE!