Crispy Chicken Tenders with Sweet Potato Fries

Golden chicken breast strips coated in crunchy cornflakes and baked until they snap when you bite them. Sweet potato wedges roast alongside, turning caramelized at the edges. A quick honey mustard dip ties it all together. Everything is gluten-free and dairy-free, so you can relax about labels and let the kids dig in.

By TasteBuds

Recipe details

Yield
4 people
Prep time
20 minutes
Cook time
30 minutes
Total time
45 minutes

Ingredients

  • 2 large sweet potatoes, scrubbed, cut into wedges
  • 3 tbsp olive oil, divided
  • 1½ tsp salt, divided
  • ½ tsp black pepper, freshly ground, divided
  • ½ tsp smoked paprika (optional, for the sweet potatoes)
  • 1½ lb boneless, skinless chicken breasts, cut into strips about 1 inch wide
  • ½ cup gluten-free all-purpose flour
  • 2 large eggs, beaten
  • 3 cups gluten-free cornflakes, crushed into coarse crumbs (check the label to be sure they're gluten-free)
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • 2 tbsp honey (for the honey mustard)
  • 3 tbsp Dijon mustard (check the label for gluten)
  • 1 tsp apple cider vinegar (for the honey mustard)

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. Scrub 2 large sweet potatoes under cold water, then pat them dry. Cut each potato lengthwise into wedges about ½ inch thick at the widest point.
  3. Spread the sweet potato wedges on a large rimmed baking sheet lined with parchment. Drizzle with 2 tbsp (30 ml) olive oil, sprinkle with 1 tsp (5 ml) salt, ¼ tsp (1.25 ml) black pepper, and ½ tsp (2.5 ml) smoked paprika if using. Toss everything with your hands until every wedge is coated, then spread them out in a single layer with a little space between each one.
  4. Slide the sweet potatoes into the oven and roast for 30 minutes, flipping them halfway through, until the edges are caramelized and the insides are tender when you poke them with a fork.
  5. While the sweet potatoes roast, cut 1½ lb (680 g) boneless, skinless chicken breasts into strips about 1 inch wide and 3 to 4 inches long. Pat them dry with paper towels.
  6. Set up your breading station with three shallow bowls. In the first bowl, put ½ cup (70 g) gluten-free all-purpose flour. In the second, beat 2 large eggs until smooth. In the third, combine 3 cups (90 g) crushed gluten-free cornflakes, 1 tsp (5 ml) garlic powder, ½ tsp (2.5 ml) onion powder, ½ tsp (2.5 ml) salt, and ¼ tsp (1.25 ml) black pepper. Stir the crumb mixture so the seasonings are evenly distributed.
  7. Take a chicken strip and dredge it in the flour, shaking off the excess. Dip it into the beaten egg, letting the extra drip back into the bowl, then press it into the cornflake mixture, turning it a few times so the crumbs stick all over. Set it on a second parchment-lined baking sheet. Repeat with the remaining strips.
  8. Drizzle the breaded chicken tenders with the remaining 1 tbsp (15 ml) olive oil, using your fingers to lightly brush it over the tops so the coating will crisp up.
  9. When the sweet potatoes have been roasting for about 15 minutes, slide the chicken tenders onto the middle rack of the oven. Let both trays bake together for the remaining 15 minutes, until the chicken is cooked through (internal temperature of 165°F / 74°C) and the coating is golden and crunchy.
  10. While everything bakes, stir together 2 tbsp (30 ml) honey, 3 tbsp (45 ml) Dijon mustard, and 1 tsp (5 ml) apple cider vinegar in a small bowl. Taste it and add a pinch more vinegar if you want it tangier.
  11. Pull both trays out of the oven. Let the chicken rest for a couple of minutes so the juices settle, then pile the tenders and sweet potato wedges onto plates. Serve the honey mustard on the side for dipping.