Crispy Chicken Tenders with Sweet Potato Fries

Ingredients:

(Recipe serves 3)

For the blue cheese dip

  • 200g 0% fat Greek yoghurt
  • 1 garlic clove 
  • 1 tbsp oil
  • 35g soft blue cheese (I like Saint Agur)
  • 1/2 lemon, juiced
  • Salt and pepper

For the sweet potato fries:

  • 550g sweet potatoes, cut into chips (approx 1/2 -3/4 inch thick)
  • 1 tsp olive oil
  • 1 tsp pepper
  • 1tsp salt
  • 1/2 tsp celery salt
  • 1 tsp garlic powder 
  • 1 tsp Italian seasoning
  • 1 tsp smoked paprika
  • 1/2 tsp chilli powder

For the chicken:

  • 360g chicken breasts, cut into 2 inch fillets
  • 4 slices wholemeal bread
  • 1 tbsp Italian seasoning
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp garlic powder
  • 2 eggs, beaten
  • Spray oil 

Recipe:

  1. For the blue cheese sauce, in a food processor, blitz the garlic clove and oil until the garlic is in small pieces.
  2. Add the yoghurt, blue cheese, lemon juice, salt and pepper. Pulse until all the ingredients are combined then taste for more seasoning or lemon.
  3. Preheat the oven to gas mark 6.
  4. Start by mixing the sweet potatoes with all the spices and seasonings, add to a baking tray and cook in the oven for 20 minutes.
  5. Turn the oven up to gas mark 7.5 then cook for another 5-10 minutes until crispy and cooked through. Keep these warm by covering with foil. Turn the oven down to gas mark 5.
  6. For the chicken, blitz the bread, Italian seasoning, salt pepper and garlic powder in a food processor until you have breadcrumbs – I keep mine fairly chunky. Put the breadcrumbs in a wide bowl ready for dipping.
  7. Spray a baking tray with oil then dip each piece of chicken into the egg then breadcrumbs then put onto the baking tray. Do this for all the chicken then spray with oil.
  8. Cook in the oven for 15 minutes or until cooked through and crispy. 
  9. Serve the chicken tenders with your crispy sweet potato fries and creamy blue cheese dip!
Calories per servingProteinCarbsFat
58350g57g20g
Nutrition is based on the ingredients I use and calculated on MyFitnessPal.

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