24.4.12

baked chicken tenders with parsnip fries

This is a grown up of version of chicken tenders and french fries. It is meant to be healthier and have more depth of flavor. The Hubs is a fan of these tenders and I used to make them quite often. They are very versatile as well. Serve them atop a salad or use this same mix of breadcrumbs and spices on chicken breasts and top with a bruschetta.
I used panko breakcrumbs to get a crispy exterior while baking and used a variety of spices to give the chicken full flavor. The parsnip fries have a strong sweetness which I thought matched well with vinegar and old bay as opposed to ketchup which tends to sweet itself. I served with lightly dressed mixed greens.
BAKED CHICKEN TENDERS
serves 4

1 1/2 lbs chicken tenders (or boneless skinless chicken breasts pounded and cut into strips)
2 eggs
1/2 c. wheat flour
2 c. panko breadcrumbs
1 Tbsp. Italian Seasoning
2 tsp. garlic powder
1 tsp. paprika
1/2 tsp cayenne
1/2 tsp. kosher salt

olive oil cooking spray

Preheat oven to 350º F. In a shallow dish, whisk eggs. In another dish, add flour and season with salt and pepper. In another dish, mix breadcrumbs, Italian seasoning, garlic powder, paprika, cayenne, and salt. Spray a baking dish with cooking spray.

Dredge chicken in flour and then dip in egg. Then coat in breadcrumb mixture and place on baking sheet. Repeat with the rest of the tenders.

Bake chicken  until golden, for about 15 minutes, flipping halfway through. 

To keep chicken warm while preparing fries, wrap in aluminum. To "re-crisp," place back in oven on baking sheet for 2 minutes at 400º F.

PARSNIP FRIES

3 large parsnips
canola oil
sea salt

Preheat oven to 400º F. Peel parsnips and cut into french fries - the thinner the crispier. Toss with some oil and a little bit of salt. Bake for about 20 minutes, toss, and then cook for another 5 minutes. Serve with apple cider vinegar and old bay seasoning.

Enjoy!

2 comments:

  1. I'm not sure I've ever had parsnip fries... I'm definitely going to try it out.

    ReplyDelete
    Replies
    1. they are definitely sweeter so i recommend using a little spice. if you don't want to dip in old bay, a little cayenne while they are roasting would work well.

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