Chicken Fingers with Sweet Potato Oven Fries
Serve with: Carrot, broccoli and rutabaga sticks. Crushed melba toasts make an especially crisp coating for chicken fingers. Sweet potatoes are a healthful change from regular potatoes.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 489 |
| pro | 32 g |
| total fat | 14 g |
| sat. fat | 1 g |
| carb | 58 g |
| fibre | 6 g |
| chol | 66 mg |
| sodium | 859 mg |
| % RDI: | - |
| calcium | 8% |
| iron | 17% |
| vit A | 373% |
| vit C | 73% |
| folate | 22% |
Suggested Recipes
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16 melba toasts
1 lb (500 g) boneless skinless chicken breasts
1/4 cup (50 mL) light mayonnaise
2 tbsp (25 mL) chopped fresh parsley
2 tbsp (25 mL) dijon mustard
1/4 tsp (1 mL) each dried thyme, salt and pepper
sweet_potato oven Fries:
2 sweet_potatoes, scrubbed (1-1/2 lb/750 g total)
2 tbsp (25 mL) vegetable oil
2 cloves garlic, minced
1/2 tsp (2 mL) each dried sage, salt and pepper
Preparation:
Sweet Potato Oven Fries: Cut each potato into about 1-inch (2.5 cm) thick slices. Cut each slice lengthwise into about 1-inch (2.5 cm) thick strips; place in large bowl. Add oil, garlic, sage, salt and pepper; toss to coat well. Spread on large rimmed baking sheet; bake in 425°F (220°C) oven for 15 minutes.
Meanwhile, in food processor or using plastic bag and rolling pin, crush melba toasts until in fine crumbs; transfer to shallow dish. Cut chicken lengthwise into 1/2-inch (1 cm) thick strips; set aside.
In bowl, stir together mayonnaise, parsley, mustard, thyme, salt and pepper; add chicken and stir to coat. Add chicken to crumb mixture and turn to coat. Arrange on separate greased rimmed baking sheet.
Turn fries. Add coated chicken to oven; bake for 10 minutes. Turn chicken; bake until chicken is golden and no longer pink inside and potatoes are tender, about 10 minutes.
Additional Information
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Tip: You can freeze the baked chicken fingers: let cool, then freeze between layers of waxed paper in airtight container for up to 2 weeks. Reheat, frozen, in 425°F (220°C) oven for about 15 minutes.
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