*Guilt Free Chicken Strips & Sweet Potato Fries*
Serves 4 Crisp and delicious with only a fraction of the fat and calories of the fried option. Plan ahead as the chicken needs to marinate for several hours.
1 pound chicken breast tenders (I like to remove the tough tendon and discard) 240ml low fat buttermilk non-stick cooking spray 340g sweet potato (3/4 pound) 2 TBS olive oil 1/4 tsp garlic powder 1/4 tsp salt 1/4 tsp black pepper 65g cornflakes (2 1/2 cups) 1 tsp garlic powder 1 tsp onion powder 1 tsp paprika 1/2 black pepper Place the chicken tenders and buttermilk into a shallow bowl large enough to hold them. Turn to coat in the buttermilk then cover and chill in the refrigerator for 2 to 8 hours, giving them a turn every now and then. Preheat the oven to 220*C/425*F/ gas mark 7. Line a large baking tray with aluminium foil. Spray lightly with cooking spray. Set aside. Cut the sweet potato, lengthwise into chips. Peel or not as desired. (If keeping the peel, scrub really well.) Place them into a bowl and toss together with the olive oil, the 1/4 tsp garlic powder, salt and 1/4 tsp black pepper to coat evenly. Spread out onto the baking tray in an even layer, leaving space for the chicken. Crush the cornflakes in a food processor or in a bag with a rolling pin. Place them into a large plastic bag. Add the remaining garlic powder, onion powder, paprika and black pepper. Shake to combine. Add the chicken tenders, one at a time, and shake them in the bag to coat with the cornflake mixture generously, Place them on the baking sheet next to the sweet potatoes. Spray th chicken pieces with coking spray. Bake in the preheated oven for 12 to 15 minutes, until the chicken is cooked through, golden brown and no longer pink inside, and the fries are browned. (Turn the fries halfway through the cooking.) Divide between four plates and serve immediately. |
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