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Breaded Chicken Strips and Sweet Potato Fries

Breaded Chicken Strips and Sweet Potato Fries

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Rated: 0
  • Makes: 4 servings
  • Prep 25 mins
  • Marinate 2 hrs to 8 hrs
  • Bake 12 mins to 15 mins
  • Carb Grams Per Serving: 35

Ingredients

  • 1 pound chicken breast tenders
  • 1 cup lowfat buttermilk
  • Sweet Potato Fries
  • Nonstick cooking spray
  • 12 ounces sweet potatoes (1 large)
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper
  • Chicken Strips
  • 2 1/2 cups corn flakes
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1/2 teaspoon ground black pepper

Directions

  1. In a large resealable plastic bag, combine chicken and buttermilk. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 8 hours, turning occasionally.
  2. Sweet Potato Fries: Preheat oven to 425 degrees F. Line a large baking sheet with foil. Coat foil with nonstick spray.
  3. Sweet Potato Fries: Cut sweet potatoes lengthwise into 1/2-inch-thick x 1/2-inch wide "fries". Place sweet potatoes in a medium bowl. Drizzle with oil; toss to coat. Sprinkle with salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon pepper; toss again to coat evenly. Arrange sweet potatoes in a single layer on one side of the prepared baking sheet.
  4. Chicken Strips: Meanwhile, drain chicken, discarding excess buttermilk. In another large resealable plastic bag, coarsely crush corn flakes then add 1 teaspoon garlic powder, the onion powder, paprika, and 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.
  5. Place chicken on the baking sheet beside the potatoes. Coat chicken with nonstick cooking spray. Bake 12 to 15 minutes or until chicken is no longer pink (170 degrees F) and potatoes are browning (turn potatoes once halfway through cooking).

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 339 cal., 10 g total fat (2 g sat. fat), 73 mg chol., 466 mg sodium, 35 g carb. (4 g fiber, 6 g sugars), 27 g pro.

Diabetic Exchanges

Mark as Free Exchange (d.e): 0; Starch (d.e): 2; Lean Meat (d.e): 3.5; Fat (d.e): 1