Cornflake-crusted chicken tenders with dipping sauces

Gluten Free

4 Servings, 500 Calories/Serving

20 - 30 Minutes

A simple but ingenious cornflake crust, seasoned with Parmesan and lemon zest, gives an excellent crunchy exterior to these oven-roasted chicken tenders. Our custom dressings make the tenders and all the vegetables irresistible.

Ingredients

  • 1 pound peeled sweet potato wedges
  • ½ teaspoon sumac
  • Four ¼-pound chicken cutlets
  • ½ cup Cup4Cup gluten-free flour
  • 2 pasture-raised organic eggs
  • 1 lemon
  • 2 cups gluten-free cornflakes
  • ¼ cup grated Parmesan
  • 1 red bell pepper
  • 1 English cucumber
  • 1 carrot
  • Sun Basket Greek yogurt ranch dressing (Greek yogurt - mayonnaise - fresh garlic - Dijon mustard - dried dill - salt - black pepper)
  • Sun Basket honey mustard (honey - Dijon mustard)

Instructions

1

Roast the sweet potato wedges

Heat the oven to 450ºF.
  • Cut any large sweet potato wedges in half lengthwise.
On a sheet pan, toss the sweet potato wedges with 1 tablespoon oil and season generously with salt and pepper. Spread in an even layer and roast, turning once halfway through, until tender and lightly browned, 20 to 25 minutes. Toss the sweet potato wedges with the sumac.
While the sweet potatoes roast, prep and cook the chicken.

2

Prep the chicken

  • Pat the chicken dry with a paper towel; cut each in half lengthwise to make a total of 8 strips. Season generously with salt and pepper.
  • In a shallow bowl, spread the flour.
  • Crack the eggs into another shallow bowl. With a whisk or fork, lightly beat until just blended.
  • Zest the lemon; cut the lemon into wedges for garnish.
  • Before opening the bag with the cornflakes, gently smash the cornflakes to break them into smaller pieces. In a third shallow bowl, stir together the cornflakes, lemon zest, and Parmesan.

3

Dredge and cook the chicken

Dredge the chicken in the flour, turning to coat; shake off any excess. Dip the chicken into the eggs; let the excess drip off, then lightly press the chicken into the cornflake mixture, coating all sides.
Line a second sheet pan with a cooking rack, if desired; place the breaded chicken on the rack or directly on the sheet pan. Roast on the bottom oven rack, turning the chicken once halfway through, until golden brown and cooked through, 10 to 12 minutes.
While the chicken roasts, prepare the vegetables.

4

Prep the vegetables

  • Remove the stem, ribs, and seeds from the bell pepper; cut the bell pepper into ½-inch strips.
  • Trim the ends from the cucumber; cut the cucumber lengthwise into sticks and, if desired, in half crosswise.
  • Scrub or peel the carrot and trim off the top; cut the carrot lengthwise into sticks and, if desired, in half crosswise.

5

Serve

Transfer the sweet potato wedges, chicken strips, bell pepper, cucumber, and carrot to a platter. Serve the Greek yogurt ranch dressing, honey mustard, and lemon wedges on the side.

Ingredient IQ Sumac is a citrusy spice popular in Middle Eastern and Persian cooking. Made from the dried berries of the sumac shrub, it’s prized for its tartness. We love to use it on anything we might season with a squeeze of lemon.

Kids can:
  • Spread the flour.
  • Prepare the cornflakes.
  • Set the table.
  • Serve the meal.
  • Help clean up.

Nutrition per serving: Calories: 500, Protein: 37 g, Total Fat: 12 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1.5 g, Saturated Fat: 3.5 g, Cholesterol: 170 mg, Carbohydrates: 60 g, Fiber: 6 g, Added Sugar: 0 g, Sodium: 580 mg
Contains: milk, soy, eggs

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