This Recipe is part of our Picky Eater Reset

Why It’s Included

Most children are already comfortable with chicken tenders, making this meal an ideal opportunity to introduce new foods without creating anxiety.

Tonight’s goal is to explore a different type of fry and a new dipping sauce. The familiar chicken tenders act as the “safe food,” while sweet potatoes and roasted carrots become the stretch foods.

Children stay in control while learning that new foods can exist alongside foods they already love.

Servings 4

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Ingredients:

0.5x

1x

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Chicken Tenders

•   1.5 lbs chicken tenderloins
•   1 cup all-purpose flour
•   2 eggs
•   2 tbsp water
•   1.5 cups panko breadcrumbs
•   1 tsp garlic powder
•   1 tsp paprika
•   1 tsp salt
•   1/2 tsp black pepper
•   ilive oil spray

 

Sweet Potato Fries

•   2 large sweet potatoes
•   1 tbsp olive oil
•   1 tsp salt
•   1/2 tsp garlic powder

 

Stretch Foods

•   3 large carrots
•   1 tsp olive oil
•   1/2 tsp salt

 

Honey Mustard Dip

•   1/4 cup mayonnaise
•   2 tbsp yellow mustard
•   1 tbsp honey

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Step 1: Preheat the Oven

Preheat your oven to 425°F. Line a large baking sheet with parchment paper.

Step 2: Prepare the Sweet Potato Fries

Wash the sweet potatoes. Peel them if desired. Cut into fry-shaped strips.Place in a large bowl. Drizzle with olive oil. Add salt and garlic powder. Toss until evenly coated. Spread onto half of the baking sheet.

Step 3: Prepare the Carrots

Wash and peel the carrots. Cut into sticks similar in size to the fries. Place in the same bowl used for the sweet potatoes. Add olive oil and salt. Toss to coat. Spread onto the remaining half of the baking sheet.

Step 4: Start Baking

Place the sheet pan into the oven. Bake for 25-30 minutes. Flip everything halfway through cooking. The sweet potato fries should be lightly browned and the carrots should be tender.

Step 5: Set Up the Chicken Tender Breading Station

Place flour in one shallow bowl. In a second bowl whisk together: Eggs & Water

In a third bowl combine: Panko breadcrumbs, Garlic powder, Paprika, Salt, Pepper

Step 6: Bread the Chicken

Pat the chicken dry with paper towels. One piece at a time: Coat in flour, Dip into egg mixture, Coat in breadcrumb mixture. Place onto a second parchment-lined baking sheet. Repeat until all chicken is coated. Lightly spray the tops with olive oil spray.

Step 7: Bake the Chicken

Place chicken into the oven. Bake for 18-20 minutes. Chicken should reach an internal temperature of 165°F. The coating should be golden and crispy.

Step 8: Make the Honey Mustard

In a small bowl combine:

• Mayonnaise
• Mustard
• Honey

Whisk until smooth.

Serve in a small dipping bowl.

Step 9: Build the Plates

Serve:

• Crispy chicken tenders
• Sweet potato fries
• Roasted carrot sticks
• Honey mustard dip

Keep all components separate on the plate.