Crispy Baked Chicken Tenders with Sweet Potato Fries
Nutrition per serving
Protein per 100 kcal: 8.7g · Energy from macros: 35% protein / 39% carbs / 26% fat
Ingredients
- 240g chicken breast, cut into strips
- 2 medium sweet potatoes (about 380g), cut into fries
- 40g wholemeal breadcrumbs
- 1 egg, beaten
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- Salt, to taste
- Black pepper, to taste
- 1 lemon, cut into wedges, to serve
- Fresh parsley, to serve
Instructions
Heat the oven to 220°C (425°F) and line a baking tray with parchment paper. Peel the sweet potatoes and cut them into even fries.
Toss the sweet potato fries with half the olive oil, half the smoked paprika, salt and pepper, and spread them out on the tray.
Mix the breadcrumbs with the remaining paprika and the garlic powder. Dip each chicken strip in the beaten egg, then coat it well in the crumbs.
Arrange the coated tenders on the tray beside the fries, drizzle over the remaining olive oil, and bake for 20-25 minutes, turning the fries halfway, until the chicken is golden and cooked through and the fries are crisp.
Rest the tray for 2 minutes so the coating stays crisp, and check the chicken is cooked through with no pink remaining.
Serve the tenders and fries hot with the lemon wedges and a scattering of fresh parsley.
Crispy baked chicken tenders with sweet potato fries is the weeknight dinner that tastes like takeout without the fryer — golden crumbed chicken, caramelised smoky fries and a squeeze of lemon, all from one tray. High in protein, baked not fried, and ready in about 40 minutes.
