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Skinny Popcorn Chicken with Sweet Potato Fries

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  • Prep 15 min
  • Total 40 min
  • Servings 2
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Dreaming of fried food but watching your waistline? Get the best of both worlds with this tasty baked version of crispy chicken and fries.
Aug 21, 2017
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Ingredients

  • 2 medium dark-orange sweet potatoes (1 1/3 lb/675 g), peeled, cut into 1/4 x 1/4 x 3- to 4-inch strips
  • 1 teaspoon cornstarch
  • Cooking spray
  • 1/8 teaspoon salt
  • 1/2 teaspoon paprika

  • 1 teaspoon olive oil
  • 1/8 teaspoon salt
  • 1/4 teaspoon dried thyme leaves
  • 1/2 teaspoon paprika
  • 2 boneless skinless chicken breasts (4 oz/125 g each), cut into 1-inch cubes
  • 1/2 cup plain panko crispy bread crumbs

  • 2 tablespoons honey
  • 1 teaspoon Dijon mustard

Steps

  • 1
    Heat oven to 425° F. Line 2 cookie sheets with foil; top with wire racks. Spray racks with cooking spray.
  • 2
    Place sweet potatoes in medium bowl; sprinkle with cornstarch. Toss to coat; transfer to 1 of the racks. Spray potatoes lightly with cooking spray. Sprinkle with 1/8 teaspoon salt and 1/2 teaspoon paprika. Bake 10 minutes.
  • 3
    Meanwhile, place oil, 1/8 teaspoon salt, the thyme and 1/2 teaspoon paprika in small bowl; add chicken. Toss to coat. Add bread crumbs, and press gently to coat each piece of chicken. Transfer to remaining rack. Spray lightly with cooking spray. Add chicken to oven with partially baked potatoes. Bake potatoes and chicken 10 to 15 minutes, or until chicken is no longer pink in centre and potatoes are tender when pierced with a knife.
  • 4
    Meanwhile, in another small bowl, stir together Honey Mustard Sauce ingredients. Set aside.
  • 5
    Divide chicken and sweet potato fries between 2 plates. Serve with sauce.

Expert Tips

  • Tip 1
    You can also use 3/4 lb/375 g uncooked chicken breast tenders (not breaded) in place of the chicken breast. Check nutrition labels, as some brands add a salt solution.
  • Tip 2
    Like it hot? Add 1/4 teaspoon crushed red pepper flakes to the breading for the chicken.

Nutrition Information

500 Calories, 10g Total Fat, 30g Protein, 71g Total Carbs, 24g Sugars

Nutrition Facts

Serving Size: 2 servings
Calories
500
Total Fat
10g
Saturated Fat
1.5g
Trans Fat
0g
Cholesterol
70mg
Sodium
560mg
Total Carbs
71g
Dietary Fiber
5g
Sugars
24g
Protein
30g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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