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Week of 10/9/17

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

Active: 35 min Total: 35 min
Original GF Paleo Vegetarian
Oven Roasted Chicken Tenders
This is our healthier paleo-friendly take on a classic combination - fried chicken and mashed potatoes. A bit of melted butter and a roast in the oven gives these seasoned chicken tenders a flavorful exterior without the need for frying. To lighten the mashed sweet potatoes served on the side, we're adding cauliflower florets which actually add a nice nutty flavor.
Tags
Low Calorie
Proteins
Chicken, non-ground
Cuisines
American
Save recipe
150

Ingredients

Metric
Servings:
4
Oven Roasted Chicken Tenders:
  • Salt - 1 tsp
  • Garlic powder - 1/2 tsp
  • Paprika, smoked - 1/2 tsp
  • Oregano, dried - 1/2 tsp
  • Black pepper - 1/2 tsp
  • Chicken, boneless skinless tenders - 1 lb (sub boneless, skinless chicken breast, sliced)
  • Foil - for lining pan
  • Butter - 4 Tbsp
Baked Tomatoes with Thyme:
  • Thyme, fresh - 1 tsp , leaves torn
  • Tomatoes, medium - 2 , halved
Cauliflower and Sweet Potato Mash:
  • Cauliflower florets, fresh or frozen - 12 oz
  • Sweet potatoes - 1 lb , cubed
  • Butter - 1 Tbsp

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 / Potatoes / Thyme - Prep as directed. Store cauliflower and sweet potatoes in one container. Store thyme in another container. (Can be done up to 4 days ahead)
  3. Season chicken - Combine chicken and spice mix. Tenderize with a fork. (Can be done 1 day ahead)
  4. Tomatoes - Place tomatoes stem-side up on a cutting board. With your knife parallel to the counter, slice tomatoes in half.

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Make

  1. Heat oven to 400F / 204C.
  2. While oven heats, combine potatoes and cauliflower in a saucepan. Cover with water and season with some salt. Put the lid on the pan and bring to a boil over high heat. When water begins to boil, reduce heat to a low simmer. Simmer until both potatoes and cauliflower are tender, 12 to 15 minutes.
  3. Meanwhile, line a sheet pan with foil. Place butter on top of foil and transfer sheet pan to heated oven. Leave sheet pan in the oven until the butter is fully melted, ~3 minutes (keep an eye on it to avoid burning).
  4. Remove pan from the oven and swirl the butter around so it coats the pan. Add chicken in a single layer.
  5. 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.
  6. Once chicken is baking, place tomatoes in a small baking dish, cut-side up. Top tomatoes with a pinch of salt and thyme leaves. Transfer to oven and bake for 10 minutes.
  7. Return to potatoes and cauliflower. Once they are tender, strain off water and add butter. Mash with a fork (or use an immersion blender to get it really smooth and creamy). Season with some salt.
  8. Serve chicken with potato / cauliflower mash and roasted tomatoes. Enjoy!

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