I can understand; as a parent, you sometimes just want the chicken tenders and fries from a fast-food restaurant with no cooking involved. But I have developed a more healthy way to eat this traditional pairing. It’s equally as delicious and filling.
Today, I’m going to share with you how to make chicken tenders and sweet potato fries from this guide crispy and full of flavor. But with a few ingredient swaps and smart ways of cooking, you can still enjoy what your heart desires. You also would be feeding your body with healthier foods. Those are all copies well worth a listen, but just prepare them to blow your family away with these slightly-but-not-riddiculously-healthier versions of a classic favorite.
Table of Contents
Understanding the Appeal of Homemade Chicken Tenders and Fries
Chicken tenders have been a classic, from school lunches to diner menus. Less than 50 years ago, they were created in Manchester, New Hampshire. Today, they’re popping up everywhere, from burger joints to fine dining.
Traditional vs. Healthier Cooking Methods
The deep-fried, home-made chicken tenders and fries taste great but are not always healthy. Fortunately, there are additional safer alternatives. Oven baking or air frying them gets rid of the fat and calories.
Benefits of Making These Dishes at Home
Making chicken tenders and fries from scratch gives you control of the nutritional benefits. You can prepare a healthy and delicious meal. Not to mention, you know what exactly is in your food.
Nutritional Considerations
Consider nutrition when preparing healthier versions of Maryland fried chicken. Baking or air-frying cuts down on fat and calories. Pair them with some veggies or salad for a balanced meal.
“The chicken tender has evolved to symbolize simple American taste to some and dull, unexciting food to others.”
Chicken tenders and fries are loved for their comforting taste. By trying healthier cooking methods at home, you can enjoy them while staying healthy.
Essential Ingredients for Healthier Chicken Tenders
Creating healthier chicken tenders starts with using chicken breast or tenders, preferably organic. Choose breading that’s gluten-free and low in calories. These changes can turn a classic comfort food into a nutritious meal.
For breading, try crushed crackers from Bob’s Red Mill, Simple Mills, or Ella’s Flats. They offer a crunchy texture without gluten. Eggs help the breading stick to the chicken.
Seasoning the chicken with spices can boost flavor and health benefits. Use garlic powder, onion powder, paprika, and salt. Choose olive oil or avocado oil for a healthier fat source.
| Ingredient | Purpose |
|---|---|
| Chicken Breast or Tenders | Provides the protein foundation |
| Gluten-Free Breadcrumbs | Offers a crunchy texture without the gluten |
| Eggs | Helps the breading adhere to the chicken |
| Spices (Garlic Powder, Onion Powder, Paprika) | Enhances the flavor and provides additional health benefits |
| Olive Oil or Avocado Oil | Supplies a healthier fat source for cooking |
By using these key ingredients, you can make tasty and healthy chicken tenders. They’ll meet your cravings without hurting your health goals.
Smart Substitutions for Breading and Coatings
Creating healthier chicken tenders and fries is all about finding the right breading and coatings. Try using pork rind coating, gluten-free options, and tasty seasonings. These changes can make your dishes taste better and be healthier.
Pork Rind Coating Option
Before we dive into the tips, one last thing: if you fry food in pork rinds or shredded pork rinds, these taste delicious and are a low-carb alternative to breading. Simply crush them into little crumbs and sub in for standard breadcrumbs. Not only does this reduce carbs, it gives your chicken an added crunch.
Gluten-Free Alternatives
If you have to skip gluten altogether, there are plenty of alternative choices. Instead of breading chicken, coat it with almond flour, coconut flour, or crushed gluten-free crackers. They’re crispy and work with dietary requirements.
Seasoning Combinations
Season your chicken tenders and fries the right way for them to taste extraordinary. Add some garlic powder, onion powder, paprika, chili powder, and herbs like thyme or rosemary. For a cheesy, umami flavor in your coatings, add nutritional yeast!
With these clever swaps, you can have the tenders and fries without sabotaging your health ambitions. Try different seasonings to come up with the best combination of flavor and nutrient density that works for you!
Preparing the Perfect Sweet Potato Fries
Homemade Sweet Potato Fries — Epicurean Vegan — The Fixer Upper Blog Those are a delicious, healthier alternative to french fries. Everyone loves baked fries, but we all know you have to know how to prepare and cook them for the crisp.
To make wedges or strips: First, trim the ends of your sweet potatoes. It enables them to evenly eat and be crisp. Next, coat them in avocado oil or olive oil. Sprinkle with garlic powder, paprika and a little salt.
Spread fries out on a parchment-lined baking sheet in an even layer. Be sure to give them room to brown. Place in the oven and bake, flipping halfway through, at 400°F for around 30-35 minutes Optional: for that crispy, broil them for a couple of minutes (watch not to burn).
Ready, you will end up with crispy, healthy fries that taste exactly like deep-fried ones. Have them with Maryland fried chicken or as a snack. They’re rich in nutrients and sweet.
“Homemade sweet potato fries are a game-changer – they’re so much healthier and more flavorful than anything you can find in a fast-food joint.”
Sheet Pan Method for Chicken Tenders and Fries
Learn about the marvels of chicken tenders and fries on a sheet pan, the easy cooking method that makes life so much easier and healthier! Thus, this approach is time-saving and effort-saving. Less clean up means saving our time and energy as well more healthy meal with saturated perfect taste.
Temperature and Timing Guidelines
Heat your oven to 400°F (200°C). Roast potato wedges or sweet potato fries on a big sheet pan for the first 20 minutes. Next add the breaded chicken tenders in the same pan and cook for 20-25 minutes.
Turn the chicken and fries halfway through for even browning. The total cooking time is approximately 45 min. The former ensures the chicken gets to at least 165°F (75°C) while the latter will crisp up those fries.
Best Practices for Even Cooking
- Spread the chicken tenders and fries in a single layer in order to ensure even heat distribution and browning.
- Turn the chicken and fries over halfway through cooking for both sides to be cooked.
- f you would like a bit more crunch, give the chicken and fries a small spritz with olive oil or cooking spray before placing in the oven.
- Cooking time may need adjustment, ovens differ! Monitor the dish closely and use a meat thermometer to make sure the chicken has reached doneness.
This sheet pan method for oven-baked chicken tenders and fries is a complete one-pan meal with minimal effort. It’s a healthy and convenient option for busy weeknights or casual gatherings.
| Ingredient | Percentage |
|---|---|
| Sweet Potatoes | 50% |
| Olive Oil | 10% |
| Ground Chicken | 14% |
| Diced Bell Pepper | 2% |
| Diced Onion | 2% |
| Chopped Spinach | 2% |
| Chopped Mushrooms | 2% |
| Chili Powder | 2% |
| Garlic Powder | 2% |
| Onion Powder | 1% |
| Cayenne | 1% |
| Salt | 12% |
The sheet pan method for oven-baked chicken tenders and fries is quick and efficient. By following the guidelines and best practices, you can enjoy a delicious and nutritious dish with minimal effort.
Air Fryer Techniques for Crispy Results
Raise your hand if would prefer to be less junk food-ish and make some air fryer chicken tenders for health boosts instead of greasy ones, right? Surely an air-fried bright side is that it gets the job done without all the greasiness. Uses hot air to achieve a crispy exterior without much oil This way, you get to enjoy fried foods but in a more healthy manner.
For cooking chicken tenders in the air fryer crispy, preheat your air fryer to 400ºF Place the chicken tenders so they’re side by side, not on top of each other. Flip them half way through and cook for 10-12 minutes. That way you get a crunchy golden side and juicy.
In an air fryer, the air fryer is excellent for crisping fries to desired crispness. Transfer to the air fryer; set temperature to 380°F and cook fries until golden brown, about 12-15 minutes. Shake the basket two to three instances for even browning. This technique uses no oil so they become crispy fries without deep frying.
| Dish | Temperature | Time |
|---|---|---|
| Air Fryer Chicken Tenders | 400°F | 10-12 minutes |
| Crispy Air Fried Fries | 380°F | 12-15 minutes |
Getting great results with air frying is all about the right temperature and timing. Follow these steps for air fryer chicken tenders and crispy air fried fries that are both tasty and healthy. This healthier frying method will make your cooking even better.
“The air fryer has become a game-changer in my kitchen, allowing me to indulge in all the deliciousness of fried foods without the guilt. It’s a true win-win situation!”
Healthy Dipping Sauce Options
A good dipping sauce could make your meal. Forget about the store-bought, sugary, chemically-enhanced-typs of stuff. Instead, create your own sauces suitable for fried chicken and fries.
Homemade Sauce Recipes
eeling creative: make your own dipping sauces. A great low-calorie ranch is a Greek yogurt ranch. This pairs the tang of yogurt with herbs and spices,
Combine honey with Dijon mustard for a sweet-and-spicy kick. For those of you who like it spicy a mixture of light mayonnaise and sriracha makes the perfect addition.
Store-Bought Alternatives
Need something quick? Alternatively go with healthy store bought sauces. Use unsweetened ketchup or low sugar BBQ sauce with your Maryland fried chicken & sweet potato fries.
If you choose store-bought sauces, read the labels! Stay clear of those with added sugars and artificial ingredients.
| Sauce | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Healthy Ranch Dipping Sauce | 21 | 0g | 1g | 3g | – |
| Mayonnaise-Based Dipping Sauce | 166 | 17g | 4g | 0.4g | 280mg |
With these healthy dipping sauce options, you can fully enjoy your homemade chicken tenders and fries. Plus, you’ll keep your meal balanced and nutritious.
Storage and Reheating Tips
Preparing a batch of homemade leftover chicken tenders and reheating fries can change your meal prep game. To keep your fried treats crispy and flavorful, follow these easy tips.
Store your creations in an airtight container in the fridge for 3 to 4 days. You can freeze the chicken tenders for up to 3 months. Make sure to separate the chicken and fries with parchment paper to avoid sticking.
To reheat chicken tenders, use the oven or air fryer. Preheat to 400°F and bake for 10-15 minutes, or until it reaches 165°F. For frozen chicken, bake for 20-25 minutes. Don’t use the microwave, as it can make the breading soggy.
For fries, the air fryer is the best for crispiness. Air fry at 375°F for 3-5 minutes for room temperature fries, or 7-10 minutes for frozen. You can also reheat fries on the stovetop for 2 minutes per side.
By following these storage and reheating tips, your homemade chicken tenders and fries will stay fresh and crispy. With a bit of planning, you can make your meal prep easier and enjoy delicious food every day.
Time-Saving Prep Methods
Make your kitchen work faster with smart meal prep tips. Start by breading and freezing chicken tenders before cooking. This way, you can fry or bake them right from the freezer.
For the fries, cut and season potatoes early. Then, store them in the fridge until baking or air frying time. This saves you time on busy days or when hosting guests.
Make-Ahead Options
Use make-ahead methods to make cooking easier. Bread and freeze chicken tenders for quick cooking. Chop and season potatoes for fries, then refrigerate until baking time.
This approach saves time on weeknights or when cooking for many. It’s perfect for busy days.
Batch Cooking Suggestions
Batch cooking is a great way to save time. Cook more chicken tenders and fries than you need. Freeze them separately for easy reheating later.
This method saves time and lets you enjoy your church fried chicken all week. Also, make extra dipping sauces and store them in small containers for easy access.
FAQ
What are the key ingredients for healthier chicken tenders?
For healthier chicken tenders, use organic chicken breast or tenders. Choose crushed crackers like Bob’s Red Mill or Simple Mills for breading. Eggs help bind the ingredients. Season with garlic powder, onion powder, paprika, and salt.
Use olive oil or avocado oil for healthier fats.
What are some gluten-free breading alternatives for chicken tenders?
Gluten-free breading options include almond flour, coconut flour, or crushed gluten-free crackers. Nutritional yeast adds flavor and nutrition to the coating.
How can I achieve crispy sweet potato fries at home?
Cut sweet potatoes into wedges or strips. Toss with avocado oil or olive oil and season with salt and spices. Bake at 400°F for 30-35 minutes, flipping halfway.
For extra crispiness, broil for a few minutes.
What is the sheet pan method for cooking chicken tenders and fries?
Preheat the oven to 400°F. Bake potato wedges for 20 minutes. Then, add breaded chicken tenders to the pan.
This method cooks a complete meal with minimal cleanup. Cooking time is about 45 minutes. Flip both chicken and fries halfway for even cooking. Ensure chicken reaches 165°F.
How can I use an air fryer to cook chicken tenders and fries?
Air frying is healthier than deep frying. Preheat the air fryer to 400°F for chicken tenders. Cook for 10-12 minutes, flipping halfway.
Cook fries at 380°F for 12-15 minutes, shaking the basket occasionally. Air frying uses little to no oil, making it great for crispy results.
What are some healthy dipping sauce options for chicken tenders and fries?
Try homemade sauces like Greek yogurt ranch or honey mustard. For spicy mayo, mix light mayonnaise with sriracha.
Store-bought options include unsweetened ketchup or low-sugar barbecue sauce. Always check labels for added sugars and artificial ingredients.
How can I store and reheat leftover chicken tenders and fries?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in an oven or air fryer at 350°F for 5-10 minutes.
Avoid microwaving to prevent soggy breading. If freezing, separate chicken and fries with parchment paper.
What are some time-saving prep methods for chicken tenders and fries?
Prepare chicken tenders in advance by breading and freezing them uncooked. Cut and season fries ahead of time and store them in the fridge.
Batch cook and freeze cooked tenders and fries separately. Reheat from frozen in the oven or air fryer. Prepare multiple sauces at once and store them in small containers for quick access.