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Oven Roasted 'Fried' Chicken Tenders
with cauliflower and potato mash / baked tomatoes

Active: 50 minTotal: 50 min

These chicken tenders are seasoned with similar flavors that you'd find in traditional fried chicken, but they are baked instead of fried. To lighten this classic meal even more, the side dish uses a combination of potatoes and cauliflower to make a flavorful mash. This dish was last featured in 2017.

Ingredients

Servings:
4
Metric
Chicken Spice Mix:
  • Salt - 1 tsp
  • Garlic powder - 1 tsp (not garlic salt)
  • Paprika, smoked - 1 tsp
  • Oregano, dried - 1 tsp
  • Black pepper - 1/2 tsp
‘Fried’ Chicken Tenders with Cauliflower and Potato Mash:
  • Sour cream - 1/2 cup (sub plain or Greek yogurt)
  • Milk - 1/2 cup
  • Lemon juice - 2 tsp
  • Chicken spice mix (ingredients listed separately) - 2 1/4 tsp + 2 1/4 tsp
  • Chicken breast tenders, boneless and skinless - 1 lb (sub boneless, skinless chicken breast, sliced)
  • Panko breadcrumbs - 3/4 cup
  • Flour, all-purpose - 1/4 cup
  • Foil - for lining pan
  • Butter - 3 Tbsp
  • Dipping sauces - for serving (like ketchup, honey, mustard, or BBQ sauce)
Baked Parmesan Tomatoes:
  • Cheese, parmesan - 2 oz, grated
  • Tomatoes, medium - 2, halved
  • Italian seasoning - 1 tsp
Boiled Potatoes and Cauliflower (for 2 nights):
  • Cauliflower florets, fresh or frozen - 20 oz, chopped into florets
  • Potatoes, russet - 2 lbs, peeled and cubed
  • Sour cream - 1/4 cup (sub plain or Greek yogurt)

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. Make chicken spice mix - Combine salt, garlic powder, paprika, oregano, and black pepper. (Can be done up to 5 days ahead)
  2. Cauliflower (This makes enough for 2 nights.) / Cheese - Prep as directed. Store separately. (Can be done up to 5 days ahead)
  3. Marinate chicken - Whisk together sour cream (portion for chicken), milk, lemon juice, and first portion of spice mix. Add chicken and stir to coat in marinade. Marinate for at least 20 minutes and up to 1 day. (Can be done 1 day ahead)
  4. Prep breading - Combine panko, flour, and second portion of spice mix in a plastic bag. (Can be done 1 day ahead)
  5. Tomatoes / Potatoes - Prep as directed. To slice tomatoes, set them stem-side up on a cutting board. With your knife parallel to the counter, slice tomatoes in half. As you cube the potatoes, transfer them to a large stockpot filled with water.

Make

  1. Heat oven to 400F / 204C.
  2. While oven heats, prepare potatoes and cauliflower. (Note: This makes enough vegetables for 2 nights.) Place stockpot with water and potatoes over high heat (wait to add cauliflower). Season the water with some salt.
  3. Bring potatoes to a boil and then reduce heat to a low simmer. Simmer potatoes until tender, 12 to 15 minutes. Add fresh cauliflower florets after potatoes have been boiling for 7 minutes; add frozen cauliflower florets after 10 minutes. When vegetables are tender, drain and rinse. Place colander with vegetables back in stockpot (off heat) and cover with a dishtowel to steam. (This will give give you tender but not watery potatoes.)
  4. Meanwhile, line a sheet pan with foil. Place butter on top of foil and transfer to heated oven. Leave sheet pan in the oven until the butter is melted, ~3 minutes.
  5. Carefully remove pan from oven and swirl butter around.
  6. Remove chicken from buttermilk marinade, letting excess marinade drip off (discard any remaining marinade). Transfer chicken to bag with flour / panko mixture. Shake to coat.
  7. Add chicken to sheet pan with butter.
  8. Bake until chicken is golden brown on the bottom, 10 to 12 minutes. Flip chicken and continue baking until chicken is cooked through, ~5 minutes more.
  9. Once chicken is baking, place tomatoes in a small baking dish, cut-side up. Top with some salt, Italian seasoning, and cheese. Transfer to oven and bake for 10 minutes.
  10. Return to potatoes and cauliflower. Set half the vegetables aside for Wednesday night. To remaining vegetables, add sour cream (portion for mash). Mash with a fork (or use an immersion blender to get it really smooth and creamy.) Add some stock, some water, or more sour cream if the mixture is too thick to mash. Season with some salt.
  11. Serve chicken with dipping sauces if you'd like. Enjoy potato / cauliflower mash and roasted tomatoes on the side.

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Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Increase your nutrition smarts


Reviews

Ratings

Original (56)
Gluten-free (8)
Paleo (4)
Vegetarian (9)

40 reviews

Used the smaller Campari brand tomatoes and they were delicious. The breading was easy and bigger tofu chunks worked best. Took longer to cook than the stated time but turned out great.

By: Mark
Posted: Oct 18, 2019
Diet: Vegetarian
0 Helpful

Mashed potatoes/cauliflower was very good - had to boil them both longer to get soft enough to use. Tomato was tasty. Even the kids at it. Tofu nuggets were bland and not that great. Breading fell off when I tried to flip them half-way through baking. They weren't very crispy on the outside. Given how much time went into breading then baking them, didn't think it was worth it. Everything else was good, though.

By: Jennifer
Posted: Oct 17, 2019
Diet: Vegetarian
0 Helpful

LOVED the chicken! Not so sure about the tomato, but that might just be me not loving tomatoes.

By: Kate
Posted: Oct 17, 2019
Diet: Gluten-free
0 Helpful

Decent family meal. I used my air fryer for the chicken instead of the oven method.

By: Hannah
Posted: Oct 17, 2019
Diet: Gluten-free
0 Helpful

Not bad! Enjoyed the seasoning on the chicken tenders and the tomatoes were surprisingly tasty. There are a lot of things to juggle at the same time though - don’t really think the end result is worth it.

By: Lynn
Posted: Oct 17, 2019
Diet: Original
0 Helpful

Decent, not amazing. I personally thought that between the oregano in the breading and the heavy oregano on the tomato (1 tsp of Italian seasoning is really heavy on just 4 tomato halves!) the oregano was a bit strong (I backed it down a little but would say should cut Italian seasoning by 1/2). Also, the directions on the tomato were a bit confusing - It did not say anywhere to trim the stem so if just cut in 1/2 horizontal to the cutting board you would have a the root of the stem as part of the tomato (yuck). I trimmed the top to remove the stem but just and FYI for clarification.

By: Abby
Posted: Oct 16, 2019
Diet: Original
0 Helpful