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Baked Parmesan Chicken Tenders with Sweet Potato Fries

Baked Parmesan Chicken Tenders with Sweet Potato Fries

Dinner
Prep Time
25min
Cook Time
35min
Servings
5
Calories
465
Chef's Note

For extra crispy chicken tenders, try toasting the panko breadcrumbs in a dry skillet for 2-3 minutes until lightly golden before mixing with the Parmesan and seasonings. This adds a wonderful crunch without the need for deep frying. If preparing for younger children, you can reduce the black pepper for a milder flavor profile.

Tags
kid-friendly
baked
weeknight dinner
balanced meal
comfort food
Ingredients

  • 1.5 pounds boneless, skinless chicken breasts

  • 2 whole large eggs

  • 2 tablespoons milk

  • 1 cup panko breadcrumbs

  • 1/2 cup grated Parmesan cheese

  • 1 tablespoon Italian seasoning

  • 1 teaspoon garlic powder

  • 1/2 teaspoon paprika

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 3 large sweet potatoes

  • 3 tablespoons olive oil

  • 1 tablespoon honey

  • 1 tablespoon fresh rosemary

  • 1/4 cup ketchup

  • 1/4 cup mayonnaise

  • 2 teaspoons honey

  • 1 teaspoon lemon juice

Instructions
  • 1

    Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper.

  • 2

    Cut chicken breasts into 1-inch thick strips. Pat dry with paper towels.

  • 3

    In a shallow bowl, whisk together eggs and milk.

  • 4

    In another shallow bowl, combine panko breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, paprika, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

  • 5

    Dip each chicken strip into the egg mixture, then coat thoroughly in the breadcrumb mixture, pressing gently to adhere. Place on one of the prepared baking sheets.

  • 6

    Wash, peel, and cut sweet potatoes into 1/2-inch thick fries. Pat dry with paper towels.

  • 7

    In a large bowl, toss sweet potato fries with 2 tablespoons olive oil, remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, and chopped rosemary.

  • 8

    Arrange sweet potato fries in a single layer on the second baking sheet, ensuring they don't overlap.

  • 9

    Place both baking sheets in the oven. Bake sweet potato fries for 15 minutes, then flip and bake for another 10-15 minutes until crispy and golden.

  • 10

    Bake chicken tenders for 15-18 minutes, flipping halfway through, until golden brown and internal temperature reaches 165°F (74°C).

  • 11

    While everything is baking, prepare the dipping sauce by combining ketchup, mayonnaise, honey, and lemon juice in a small bowl.

  • 12

    In another small bowl, mix the remaining 1 tablespoon olive oil with 1 tablespoon honey.

  • 13

    When the sweet potato fries are done, immediately drizzle with the honey-olive oil mixture and toss gently.

  • 14

    Serve chicken tenders and sweet potato fries hot with the dipping sauce on the side.

Nutrition Information (per serving)
465
Calories
32g
Protein
48g
Carbs
18g
Fat
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