This Recipe is part of our Picky Eater Reset

Why It’s Included

By Week 3, children have had repeated opportunities to explore ingredients through build-your-own meals.

Tonight introduces a new challenge: seeing foods served together while still keeping every component separate and recognizable.

Chicken Parmesan is a familiar comfort food, but many picky eaters become overwhelmed when foods are mixed together. This deconstructed version allows children to explore each component individually before deciding whether to combine them.

The goal tonight isn’t to create a traditional Chicken Parmesan.

The goal is helping children become comfortable seeing familiar and unfamiliar foods on the same plate.

Servings 4 Servings

Prep Time 15 Minutes

Cook Time 25 Minutes

Total Time 40 Minutes

Ingredients:

0.5x

1x

2x

4x

Crispy Chicken

•   1.5 lbs chicken tenders
•   1 cup panko breadcrumbs
•   1 tsp garlic powder
•   1 tsp Italian seasoning
•   1 egg

Pasta Side

•   8 oz rotini pasta

Safe Components

•   1 cup marinara sauce
•   1 cup shredded mozzarella cheese

Stretch Foods

•   1 cup zucchini (roasted)
•   1 cup broccoli (steamed)

Optional Explorer Foods

•   1/2 cup mushrooms
•   1/4 cup grated parmesan cheese

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Step 1: Preheat the Oven

Preheat oven to 425°F.

Line a baking sheet with parchment paper.

Step 2: Bread the Chicken

Whisk egg in a shallow bowl.

In a second bowl combine:

• Panko breadcrumbs
• Garlic powder
• Italian seasoning

Dip chicken into egg, then breadcrumbs.

Place onto baking sheet.

Step 3: Bake the Chicken

Bake for 18–20 minutes until golden and cooked through.

Internal temperature should reach 165°F.

Step 4: Cook the Pasta

Cook pasta according to package directions.

Drain and set aside.

Step 5: Prepare Vegetables

Roast zucchini at 425°F for 15 minutes.

Steam broccoli until tender.

Place vegetables into separate serving bowls.

Step 6: Build the Plates

Serve:

• Crispy chicken
• Pasta
• Marinara sauce on the side
• Cheese on the side
• Vegetables separated

Children can choose whether they want foods touching or separate.

Both choices are successful.

Parent Coaching Corner

Tonight is about flexibility.

Avoid:

❌ “Put the sauce on your chicken.”

❌ “That’s how it’s supposed to be eaten.”

❌ “Mix it together.”

Instead say:

✅ “How would you like your plate arranged?”

✅ “Do you want foods together or separate?”

✅ “What part looks most interesting today?”

Giving children ownership helps reduce anxiety around mixed foods.