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Skinny Popcorn Chicken with Sweet Potato Fries

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Skinny Popcorn Chicken with Sweet Potato Fries
  • Prep Time 15 min
  • Total Time 40 min
  • Servings 2
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Dreaming of fried food but watching your waistline? Get the best of both worlds with this tasty baked version of crispy chicken and fries.

Ingredients

Sweet Potatoes

2
medium dark-orange sweet potatoes (1 1/3 lb), peeled, cut into 1/4 x 1/4 x 3- to 4-inch strips
1
teaspoon cornstarch
Cooking spray
1/8
teaspoon salt
1/2
teaspoon paprika

Popcorn Chicken

1
teaspoon olive oil
1/8
teaspoon salt
1/4
teaspoon dried thyme leaves
1/2
teaspoon paprika
2
boneless skinless chicken breasts (4 oz each), cut into 1-inch cubes
1/2
cup Progresso™ plain panko crispy bread crumbs

Honey Mustard Sauce

2
tablespoons honey
1
teaspoon Dijon mustard

Directions

  • 1 Heat oven to 425° F. Line 2 cookie sheets with foil; top with wire racks. Spray racks with cooking spray.
  • 2 Place sweet potatoes in medium bowl; sprinkle with cornstarch. Toss to coat; transfer to 1 of the racks. Spray potatoes lightly with cooking spray. Sprinkle with 1/8 teaspoon salt and 1/2 teaspoon paprika. Bake 10 minutes.
  • 3 Meanwhile, place oil, 1/8 teaspoon salt, the thyme and 1/2 teaspoon paprika in small bowl; add chicken. Toss to coat. Add bread crumbs, and press gently to coat each piece of chicken. Transfer to remaining rack. Spray lightly with cooking spray. Add chicken to oven with partially baked potatoes. Bake potatoes and chicken 10 to 15 minutes, or until chicken is no longer pink in center and potatoes are tender when pierced with a knife.
  • 4 Meanwhile, in another small bowl, stir together Honey Mustard Sauce ingredients. Set aside.
  • 5 Divide chicken and sweet potato fries between 2 plates. Serve with sauce.
Tips  

You can also use 3/4 lb uncooked chicken breast tenders (not breaded) in place of the chicken breast. Check nutrition labels, as some brands add a salt solution.

Like it hot? Add 1/4 teaspoon crushed red pepper flakes to the breading for the chicken.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
500
(
Calories from Fat
90
)
Daily Value
Total Fat
10g
16%
(
Saturated Fat
1 1/2g
8%
,
Trans Fat
0g
)
Cholesterol
70mg
23%
Sodium
560mg
23%
Potassium
800mg
23%
Total Carbohydrate
71g
24%
(
Dietary Fiber
5g
22%
,
Sugars
24g
)
Protein
30g
Daily Value*:
Vitamin A
480%
480%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 0 Fruit; 2 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
5
*Percent Daily Values are based on a 2,000 calorie diet.
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