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Almond Crusted Chicken Tenders with Honeyed Sweet Potatoes
Whole-wheat breadcrumbs and almonds are blended together to give these healthy chicken fingers a nutty coating that delivers plenty of good-for-you vitamin E and fibre.
Loading ...April 8th, 2012
Recipe Developed by Paula Bowman
Servings
4Prep Time
10 minutesCook Time
20 minutesIngredients
Directions
Preheat oven to 400F. Line a rimmed sheet pan with tinfoil, lightly spray foil with cooking spray and set aside.
Whisk egg white with water until frothy, transfer to a shallow bowl and set aside.
In the small bowl of a food processor, combine almonds, breadcrumbs, parsley, 1/2-teaspoon salt, lemon zest and fennel seed and pulse until finely chopped. Transfer almond mixture to a shallow bowl.
Cut each chicken breast lengthwise into 6 strips and season pieces with salt and pepper. One at a time, dip chicken pieces in egg white, allowing the excess egg white to fall back into the bowl, then dredge in almond mixture until well coated on all sides.
Transfer to prepared sheet pan, lightly spray top of chicken with olive oil spray and bake in oven until cooked through and golden brown, about 12 to 15 minutes.
Meanwhile, place sweet potatoes in a saucepan and cover with salted water. Bring to a boil over high heat and cook until sweet potatoes are tender, about 12 to 14 minutes. Reserve 1/2 cup cooking liquid, drain sweet potatoes and mash with fork or potato masher. Sweet potatoes can also be placed in a food processor and pureed until smooth.
Add honey, lemon juice, nutmeg and 1/4-cup reserved cooking liquid and stir until combined. Add more liquid, as necessary until desired consistency. Season to taste with salt and pepper. Serve chicken with mashed sweet potatoes. Serve some honey on the side for dipping or drizzle honey over chicken to garnish, if desired.
Nutrients Per Serving
Nutrients per 12 oz portion (without garnish): Calories: 325, Total Fat: 9g, Sat. Fat: 1 g, Omega-3s: ~94.2 mg, Omega-6s: ~2066mg, Carbs: 17g, Fiber: 2g, Sugars: 10 g, Protein: 43g, Sodium: 209 mg, Cholesterol: 96 mg
Copyright © 2012 St. Joseph Media. All Rights Reserved.