Time and Servings:

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Servings: 4 servings

Nutrition (per serving):

  • Calories: 420 kcal
  • Protein: 32g
  • Fat: 18g
  • Carbohydrates: 34g
  • Fiber: 5g
  • Sugar: 7g
  • Sodium: 600mg

Ingredients:

  • Chicken Tenders:
    • 1 lb chicken tenders
    • 1 cup breadcrumbs (use gluten-free if necessary)
    • 1/2 cup grated Parmesan cheese
    • 1 egg, beaten
    • 2 tbsp olive oil
  • Sweet Potato Fries:
    • 2 large sweet potatoes, cut into fries
    • 1 tsp paprika
    • 1 tsp garlic powder
    • Salt and pepper, to taste

Instructions:

1. Preheat Oven:

  • Preheat your oven to 400°F (200°C). Line two baking sheets with parchment paper or lightly grease them with cooking spray.

2. Prepare Sweet Potato Fries:

  • In a large bowl, toss the sweet potato fries with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.
  • Spread the fries in a single layer on one of the prepared baking sheets. Bake for 25-30 minutes, flipping halfway through, until crispy and golden.

3. Prepare Chicken Tenders:

  • In a shallow dish, combine breadcrumbs and grated Parmesan cheese.
  • Dip each chicken tender into the beaten egg, ensuring it is fully coated, then roll it in the breadcrumb mixture. Press lightly to ensure the breadcrumbs adhere.

4. Bake Chicken Tenders:

  • Arrange the coated chicken tenders on the second baking sheet in a single layer.
  • Bake for 20 minutes, flipping halfway through, until the tenders are golden brown and fully cooked (internal temperature of 165°F/74°C).

5. Serve:

  • Plate the chicken tenders alongside the sweet potato fries. Serve with your favorite dipping sauces, such as ketchup, honey mustard, or ranch dressing.

Tips for Success:

  1. Even Coating:
    • Ensure the chicken tenders are fully coated with the breadcrumb mixture for a crispy, even crust.
  2. Crispy Fries:
    • Spread the sweet potato fries in a single layer without overcrowding the baking sheet to ensure they crisp up properly.
  3. Custom Seasoning:
    • Add a touch of chili powder or cayenne to the fries or tenders for a spicy kick.
  4. Make Ahead:
    • Prep the sweet potatoes and bread the chicken in advance. Store them in the fridge until ready to bake.
  5. Air Fryer Option:
    • For an even crispier result, cook the tenders and fries in an air fryer at 375°F (190°C) for 15-20 minutes.

This recipe is perfect for a quick and delicious meal that the whole family will enjoy!