Crispy Chicken Tenders with Baked Sweet Potato Fries
High-protein bodybuilding meal featuring lean chicken breast tenders with a light flour coating, served alongside nutrient-dense sweet potato fries. Baked to perfection for optimal macros with minimal added fat.
37 min452 kcal50g protein50g carbs5g fat
Ingredients
- 200g Raw chicken breast
- 200g Raw orange sweet potatoes without skin
- 20g All-purpose flour, enriched, bleached
- 0g Iodized table salt
Method
- 1Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly coat with cooking spray.
- 2Prepare the sweet potato fries: Wash the sweet potato thoroughly. Cut into evenly-sized fries (approximately ¼-inch thick and 3-4 inches long) to ensure uniform cooking. Pat dry with paper towels to remove excess moisture—this helps them crisp up.
- 3Season the fries: Toss the sweet potato fries lightly in a bowl with salt and black pepper to taste. Arrange on the prepared baking sheet in a single layer, spacing them apart so air can circulate. Bake for 22-25 minutes, stirring halfway through, until golden and fork-tender.
- 4Prepare the chicken tenders: While fries are cooking, pat the raw chicken breast dry with paper towels. Cut into tender strips (approximately 1-1.5 inches wide and 3-4 inches long, cutting against the grain for tenderness).
- 5Set up the breading station: Place the all-purpose flour in a shallow dish and season generously with salt, black pepper, and optional seasonings (garlic powder, paprika, or cayenne for extra flavor).
- 6Coat the chicken: Working with one tender at a time, dredge each chicken strip in the seasoned flour, coating all sides evenly. Shake off excess flour. For a crispier crust, you can lightly mist the coated tenders with cooking spray on both sides.
- 7Bake the chicken: Place the coated chicken tenders on a separate section of the baking sheet (or use another sheet). Bake at 425°F (220°C) for 15-18 minutes, until the internal temperature reaches 165°F (74°C) and the coating is golden brown. No flipping needed.
- 8Rest and serve: Remove both the chicken and fries from the oven. Let the chicken rest for 2-3 minutes to allow carryover cooking. Serve the chicken tenders alongside the hot sweet potato fries immediately while both are at their best texture.
- 9Optional: Serve with a side of salsa, hot sauce, or a light Greek yogurt dipping sauce for added flavor without significant macros.
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