Oven-Baked Chicken Fingers and Fries

By: Courtesy: Kelli Kennel, Hy-Vee Dietitian
By: Courtesy: Kelli Kennel, Hy-Vee Dietitian

Ingredients

For Fries:
• Cooking spray
• 1 lb. potatoes or sweet potatoes (about 2 medium potatoes)
• 2 teaspoons olive or canola oil
• 1/8 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon garlic powder, optional

For Chicken:
• Cooking spray
• ¼ cup all-purpose flour
• 3 egg whites
• 1 tablespoon prepared mustard
• 1 garlic clove, minced
• 3/4 cup panko or whole wheat bread crumbs
• 2 teaspoons dried basil
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound chicken tenderloins or breasts, cut into strips

Directions

All You Do:
• Preheat oven to 400°F.
• Cut each potato into 12 wedges. In a large bowl, combine the oil, paprika, salt and garlic powder. Add potatoes; toss to coat.
• Transfer to a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 400° for 40-45 minutes or until tender, turning once.
• Meanwhile, place flour in a shallow dish. Lightly beat the egg whites in another shallow bowl; blend in mustard and garlic. In a separate bowl, combine the bread crumbs, basil, paprika, salt and pepper. Dip chicken in flour, egg mixture, then roll in crumbs.
• Place on a baking sheet coated with cooking spray. Coat the top of each tender with cooking spray. When fries have been baking for about 20-25 minutes, put chicken in oven as well; bake at 400°F for 10-15 minutes or until golden brown and juices run clear, flipping once.


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