Protein: Chipotle-panko-crusted chicken tenders (directions below)
Veggie: Frozen spinach, thawed, cooked, salted, & peppered.
Starch: Mashed sweet potatoes (directions below)
Drink: Shipyard’s Smashed Pumpkin
When I was a kid, I think chicken fingers were my favorite food. That and Hood ice cream sandwiches. And my mother’s sausages and wheels. Okay, basically anything my mom made was my favorite food. Here is my version of chicken fingers, which can be adjusted for any number of tenders.
Chipotle Panko Chicken Fingers
5 chicken tenders
1/4 cup whole wheat flour
1 tbsp dijon mustard
1 1/2 cups Chipotle Panko (made by 4C, but any panko with chipotle powder mixed in should work, too)
These measurements are approximate. Basically, if you need more than this, add more.
1. Preheat your oven to 350 degrees and spread a baking sheet with olive oil.
2. Set out three bowls. Put the flour in one, the egg and mustard in the second (mixed together), and the panko in the third.
3. For each tender, dredge it in flour, dip it in the egg mixture to coat it, and then roll it in the panko and place it on the baking sheet.
4. Once all of the chicken fingers are on the baking sheet and the oven is preheated, bake them for twelve minutes, flip them, and bake them for another twelve minutes.
Mashed Sweet Potato
Adapted from a recipe in the September Cooking Light issue.
2 sweet potatoes
1 tbsp brown sugar
2 tbsp skim milk
Salt & pepper to taste
1. Pierce each potato on each side 4 times with a fork. Microwave each potato separately, wrapped in a wet paper towel, for 8 minutes, turning them after four. OR be a good citizen and bake them, but this is what Cooking Light told me to do.
2. When the potatoes are done (and cooled slightly, because it hurts otherwise), cut them in half and squeeze out their innards into a bowl. Mix in the other ingredients and whip with a fork until they look like mashed potatoes.