Easy and Healthy Baked Chicken Tenders with Sweet Potato Fries

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Austin Food Bloggers Hunger Awareness Blog Project

2011 Project Part 2

This is a great affordable recipe that’s healthy, fun for the kids to get involved with, and will satisfy!  See other posts from fellow AFBA participating in this project!

Makes: 6-8 Tenders and enough fries for 4

Prep: 15 min

Cook Time: 45 min

Ingredients:

  • 2 Chicken breasts, sliced long ways into 3-4 slices per breast
  • 1 C. Panko bread crumbs, or regular breadcrumbs
  • 2 TBS flour
  • 1 Egg, beaten
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • Pam spray
  • 1 Large sweet potato, sliced into fries
  • 1 TBS olive oil or canola oil for fries, or you can use the Pam you used for the tenders.
  • Salt and pepper to taste for fries, you can also do a pinch or dry herbs if you would like but it’s not mandatory 🙂
  • Ranch or Ketchup to dip tenders in if desired
Instructions:
  1. Preheat oven to 400 degrees
  2. Cut up fries, drizzle with oil and bake for 40 min or until done to your liking.
  3. Gather 3 bowls (one for flour, one for egg, and one for panko or breadcrumbs) place each ingredient into a separate bowl in that order put the salt and pepper into the flour and mix well.
  4. Cut up chicken in strips 3-4 per breast, longways
  5. Take one tender at a time and dredge in flour, then egg, than panko or breadcrumb, repeat until done with all the tenders. (This is the fun part for kids).
  6. For a crispy brown texture, heat large skillet on med high and spray pan and tenders on each side with pam and cook for 3 min on each side.  Then transfer to a baking dish and cook for 20 min or until done.
  7. If you don’t want to put on the skillet first you can just spray with Pam and then Bake for 25-30 min.
Serve with your choice of dipping sauce!
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About zestybeandog

I live in Austin with my wonderful husband, dog Ginger, and cat Skiddy. We are a pretty laid back group (except for Ginger). When I'm not teaching yoga, personal training, or dog walking... I'm in the kitchen. I'm always experimenting with new ingredients and thinking of ways to prepare fresh foods in a unique way. I hope to update the blog 4-5 times a week. I've had several friends, family, and clients inquire about my recipes so here it goes. What to expect: Healthy recipes that are good for you, some classics (that have been spruced up), some not so healthy recipes (still made with quality ingredients that can be enjoyed in moderation), and beer and wine parings/reviews! I hope you enjoy, cheers!

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