Breaded Chicken Strips and Sweet Potato Fries

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This kid-approved dinner meets more than 100-percent of your vitamin A needs for the day.

Breaded Chicken Strips and Sweet Potato Fries
Photo: Karla Conrad
Prep Time:
25 mins
Marinate Time:
2 hrs
Bake Time:
12 mins
Total Time:
2 hrs 37 mins
Servings:
4

Ingredients

  • 1 pound chicken breast tenders

  • 1 cup lowfat buttermilk

  • 12 ounce sweet potato (1 large)

  • 2 tablespoon olive oil

  • 1 ¼ teaspoon garlic powder

  • ¾ teaspoon ground black pepper

  • ¼ teaspoon salt

  • 2 ½ cup corn flakes

  • 1 teaspoon onion powder

  • 1 teaspoon paprika

Directions

  1. In a large resealable plastic bag set in a shallow dish combine chicken and buttermilk. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 8 hours, turning occasionally.

  2. Preheat oven to 425°F. Line a large baking sheet with foil. Coat foil with nonstick cooking spray.

  3. Cut sweet potato lengthwise into 1/2-inch-thick and 1/2-inch-wide strips. Place sweet potatoes in a medium bowl. Drizzle with oil; toss to coat. Sprinkle with 1/4 teaspoon of the garlic powder, 1/4 teaspoon of the pepper, and the salt; toss again to coat evenly. Arrange sweet potatoes in a single layer on one side of the prepared baking sheet.

  4. Meanwhile, drain the chicken, discarding buttermilk. In another large resealable plastic bag, coarsely crush corn flakes then add the remaining 1 teaspoon garlic powder, the onion powder, paprika, and the remaining 1/2 teaspoon pepper; seal bag. Shake well to combine. Add chicken, one piece at a time, and shake the bag to coat the chicken well. Place chicken on the baking sheet beside the potatoes. Coat chicken with nonstick cooking spray.

  5. Bake for 12 to 15 minutes or until chicken is no longer pink (at least 170ºF) and potatoes are browning, turning potatoes once halfway through cooking.

Nutrition Facts (per serving)

339 Calories
10g Fat
35g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 339
% Daily Value *
Total Fat 10g 13%
Saturated Fat 2g 10%
Cholesterol 73mg 24%
Sodium 466mg 20%
Total Carbohydrate 35g 13%
Total Sugars 6g
Protein 27g
Vitamin C 4.1mg 21%
Calcium 60.6mg 5%
Iron 4.7mg 26%
Potassium 783mg 17%
Folate, total 80.6mcg
Vitamin B-12 1.2mcg
Vitamin B-6 1.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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