Guilt Free Chicken Strips & Sweet Potato Fries

 

Crispy, golden chicken strips and caramel‑sweet roasted sweet potato fries make this a feel‑good meal you can enjoy any night of the week—no guilt, no deep fryer, just simple ingredients that taste amazing. The chicken bakes up tender on the inside with a crunchy, seasoned coating on the outside, and the sweet potatoes turn soft and caramelized with those irresistible little crispy edges. It’s the kind of dinner that feels like a treat but is light enough to fit into any healthy routine.

This recipe is all about big flavor with minimal effort, and it’s perfect for busy evenings, picky eaters, or anyone craving a healthier twist on classic comfort food.

 

The recipe I am sharing with you today is a much healthier option than the premade chicken strips that you can buy frozen of the ones you get at the fast food places! And, I believe they are every bit as tasty, if not tastier! You won't even miss the dips, although it is also possible to make a low fat, sugar, salt dip if you wish, or you can even use a low fat ranch dressing for a dip.

Everything is baked instead of fried, and so you are virtually free to enjoy them without a lot of guilt! The chicken is marinated in buttermilk for several hours which helps to keep the meat moist and tender!!

After marinating they are rolled in nicely spiced cornflake crumbs to coat and then sprayed with a bit of cooking spray prior to baking which really crisps up the coating nicely!

The sweet potato fries are shaken in a bag with a bit of oil and spice . . .  and yes, baked along side of the chicken strips.  

I won't lie to you and say they are as crispy good as the deep fried ones, because in all honesty they are not, but they are still plenty tasty anyways, with lots of nicely spiced flavour from the use of onion and garlic powders and paprika.

These are diabetic friendly and quite delicious, with approximately 35g carbs per serving, for both the chicken and the chips.  As a once in a while treat, they can be enjoyed almost guilt free, sans dips. The chicken strips are nice and crisp on the outside and yet tender and juicy inside. With a healthy serving of mixed vegetables on the side they always go down really well!

 

INGREDIENTS NEEDED TO MAKE

GUILT FREE CHICKEN STRIPS & SWEET POTATO FRIES

There is nothing overly complicated about this.

• 1 pound chicken breast tenders (I like to remove the tough tendon and discard)
• 1 cup (240ml) low fat buttermilk
• low fat non-stick cooking spray
• 3/4 pound (340g) sweet potato
• 2 TBS olive oil
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 1/2 cups (65g) cornflakes
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1/2 black pepper

 

There is a very good video on how to remove the tendon from the chicken tenders here. The important thing is to grab and hold the end of the tendon well with a piece of paper towel, then they won't slip out of your hand.

You can make your own buttermilk substitute by whisking together equal amounts of plain yogurt and milk, or sour cream and milk.

Everything else is pretty much self-explanatory.

 

HOW TO MAKE

GUILT FREE CHICKEN STRIPS & SWEET POTATO FRIES

These are very easy to make.

1. Place the chicken tenders and buttermilk into a shallow bowl large enough to hold them. Turn to coat in the buttermilk then cover and chill in the refrigerator for 2 to 8 hours, giving them a turn every now and then. (The longer you marinate them the better, but do not go any less than 2 hours.)
2. Preheat the oven to 425*F/ 220*C/ gas mark 7. Line a large baking tray with aluminum foil. Spray lightly with cooking spray. Set aside. (Alternately you can brush the tray with a bit of oil. This will help to prevent sticking.)
3. Cut the sweet potato, lengthwise into chips. Peel or not as desired. (If keeping the peel, scrub really well first. Cut into like-sizes so they cook evenly and in the same amount of time.)
4. Place them into a bowl and toss together with the olive oil, the 1/4 tsp garlic powder, salt and 1/4 tsp black pepper to coat evenly. (Make sure they are coated evenly.)
5. Spread out onto the baking tray in an even layer, leaving space for the chicken. (Make sure they are in a single layer even if you need to use a larger tray.)
6. Crush the cornflakes in a food processor or in a bag with a rolling pin. Place them into a large plastic bag. Add the remaining garlic powder, onion powder, paprika and black pepper. Shake to combine.
7. Add the chicken tenders, one at a time, and shake them in the bag to coat with the cornflake mixture generously, Place them on the baking sheet next to the sweet potatoes. Spray the chicken pieces with cooking spray. (Do not overdo the spray. You want them to stay crisp and not get soggy.)
8. Bake in the preheated oven for 15 to 20 minutes, until the chicken is cooked through, golden brown and no longer pink inside, and the fries are browned. (Turn the fries halfway through the cooking.) (Internal temperature of the chicken will be 165*F/74*C)
9. Divide between four plates and serve immediately.

I like to serve these with a vegetable or a salad on the side to complete the meal. Dip is optional.

 

HINTS AND TIPS FOR RECIPE SUCCESS

These hints and tips can help to make your chicken strips and fries come out even tastier!

• Read through the recipe thoroughly before beginning. This helps to familiarize you with any ingredients or equipment needed.
• Assemble everything you need before you begin to help prevent you from leaving anything out.
• Do remove that tendon that is in the chicken tenders. It is tough and unpalatable. There is a great video on how to do that here.
• Do marinate the chicken in the buttermilk for at least two hours. This helps to tenderize the chicken and will help the coating to stick better.
• Make sure you crush your cornflakes well. Smaller pieces will stick better than larger ones and give you more coverage.
• Cut your sweet potatoes into similar sizes so that they cook evenly and in the same amount of time. Do not cut them too large or they won't cook in the allotted time.
• Don't drench the chicken tenders in cooking spray. This will help to keep them crisp and not soggy.
• You can flip everything with a spatula halfway through the cook time for even more crispiness.

 

FREQUENTLY ASKED QUESTIONS 

DO I NEED TO USE CHICKEN TENDERS?

No, you can also use sliced chicken breast meat. Cut the boneless, skinless chicken breast into pieces roughly the same size as a chicken tender.

DO I NEED TO USE CORNFLAKES?

No, you can actually use any crisp cereal. Rice Krispies also work very well. You do need to crush the cereal, however.

CAN THESE BE MADE AHEAD OF TIME?

Yes, you can certainly trim and coat the marinated chicken ahead of time ready to cook when you want to eat. Simply marinate and coat as per the recipe, then place onto a lined plate or tray, cover lightly with clingfilm and refrigerate until you are ready.  They make take slightly longer to cook because they are chilled.

DO I NEED TO USE SWEET POTATOES?

No, you can actually use white potatoes in their place if you are not fond of or you don't have any sweet potatoes to use.

CAN I VARY THE SEASONINGS?

Yes, you can use whatever seasonings you enjoy and that go with the flavor of chicken or sweet potatoes.

CAN THESE BE SERVED WITH A DIP?

Yes. I have some recipes here for a variety of dips that are quite suitable. There are six choices. Plain bottled ranch dressing is also delicious. To keep it on the healthy side, use a low fat one.

CAN THIS RECIPE BE CUT IN HALF?

Yes you can very easily cut this recipe in half. Just divide everything by two.

 

A FEW OTHER HEALTHY OPTIONS TO ENJOY 

I don't always cook hedonistic recipes. I quite often cook healthy options as well. Here are a few that we also enjoy!

A HEALTHIER POTATO SALAD - This is a somewhat healthier version of the traditional potato salad in that it uses half the amount of mayonnaise as my regular one. I make up for that by combining it equally with a low fat plain yogurt.  This gives the dressing a lovely tang. I have added plenty of crunch with the addition of chopped sweet pickles.  More crunch and texture comes from the use of chopped English Cucumbers. This may be healthier and lower in fat than the regular salad, but it is every bit as delicious if not more so!

LEMON ROASTED COD WITH EDAMAME MASH - Lemon‑roasted cod served over a bright, basil‑kissed edamame mash makes this dish feel both elegant and effortless. The cod turns tender and flaky in the oven, soaking up fresh lemon zest and olive oil, while cherry tomatoes roast just long enough to burst and sweeten. The result is a light, nourishing meal with clean flavours and beautiful colour—simple enough for a weeknight, but special enough to serve to guests.

  

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Yield: serves 4

Author: Marie Rayner

Guilt Free Chicken Strips & Sweet Potato Fries

Prep time: 2 H & 20 MCook time: 20 MinTotal time: 2 H & 40 M

Crisp and delicious with only a fraction of the fat and calories of the deep-fried option. Plan ahead as the chicken needs to marinate for several hours. 

Ingredients

• 1 pound chicken breast tenders (I like to remove the tough tendon and discard)
• 1 cup (240ml) low fat buttermilk
• low fat non-stick cooking spray
• 3/4 pound (340g) sweet potato
• 2 TBS olive oil
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 1/2 cups (65g) cornflakes
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1/2 black pepper

Instructions

1. Place the chicken tenders and buttermilk into a shallow bowl large enough to hold them. Turn to coat in the buttermilk then cover and chill in the refrigerator for 2 to 8 hours, giving them a turn every now and then.
2. Preheat the oven to 425*F/ 220*C/ gas mark 7. Line a large baking tray with aluminum foil. Spray lightly with cooking spray. Set aside.
3. Cut the sweet potato, lengthwise into chips. Peel or not as desired. (If keeping the peel, scrub really well.)
4. Place them into a bowl and toss together with the olive oil, the 1/4 tsp garlic powder, salt and 1/4 tsp black pepper to coat evenly.
5. Spread out onto the baking tray in an even layer, leaving space for the chicken.
6. Crush the cornflakes in a food processor or in a bag with a rolling pin. Place them into a large plastic bag. Add the remaining garlic powder, onion powder, paprika and black pepper. Shake to combine.
7. Add the chicken tenders, one at a time, and shake them in the bag to coat with the cornflake mixture generously, Place them on the baking sheet next to the sweet potatoes. Spray the chicken pieces with cooking spray.
8. Bake in the preheated oven for 15 to 20 minutes, until the chicken is cooked through, golden brown and no longer pink inside, and the fries are browned. (Turn the fries halfway through the cooking.)
9. Divide between four plates and serve immediately.

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