Description of this recipe: This recipe offers a vibrant and healthy twist on classic comfort food. Tender, flavorful grilled chicken tenders are paired with crispy, oven-baked sweet potato fries and a refreshing avocado salsa. It’s a balanced and satisfying meal that’s easy to prepare and packed with flavor. The creamy dipping sauce adds the perfect finishing touch.
Why you will love this recipe: You’ll adore this recipe for its simplicity, nutritional value, and delicious flavors. It’s a fantastic way to enjoy a healthier version of chicken and fries, avoiding the deep-fried route without sacrificing taste. The avocado salsa adds a burst of freshness and healthy fats, while the creamy dipping sauce elevates the entire dish. It’s a crowd-pleaser that’s perfect for a weeknight dinner or a casual weekend gathering. Plus, it’s easily customizable to suit your preferences and dietary needs.
Introduction
In today’s culinary landscape, there’s a growing demand for meals that are both delicious and nutritious. Finding that perfect balance can sometimes feel like a daunting task. But fear not! This recipe for Grilled Chicken with Sweet Potato Fries and Avocado Salsa effortlessly bridges that gap. This dish is more than just a meal; it’s an experience. The sweetness of the sweet potato fries complements the savory grilled chicken, while the creamy avocado salsa adds a cool and refreshing element. We’re moving away from greasy fast-food imitations and stepping into a world of vibrant flavors and wholesome ingredients. This recipe is perfect for anyone seeking a satisfying, well-rounded meal that’s both easy to make and good for you. The combination of lean protein, complex carbohydrates, and healthy fats makes it a nutritional powerhouse. Plus, the bright colors and fresh ingredients make it incredibly appealing, even to picky eaters. So, let’s dive in and discover how to create this delightful culinary masterpiece!
Ingredients:
For the Grilled Chicken:
- 2 boneless, skinless chicken breasts (sliced into tenders) – About 8-10oz total. Ensure the chicken is fresh and free of any discoloration. Consider using organic or free-range chicken for optimal flavor and health benefits.
- 1 tbsp olive oil – Extra virgin olive oil is preferred for its richer flavor and health benefits.
- 1 tsp garlic powder – Garlic powder adds a subtle yet distinct savory flavor. You can adjust the quantity to your liking.
- 1 tsp onion powder – Onion powder complements the garlic powder, creating a well-rounded savory base.
- 1 tsp paprika – Use smoked paprika for a deeper, richer flavor or regular paprika for a milder taste.
- ½ tsp dried oregano – Dried oregano adds a classic Mediterranean flavor to the chicken.
- ½ tsp salt – Use sea salt or kosher salt for optimal flavor and texture.
- ½ tsp black pepper – Freshly ground black pepper is preferred for its bolder flavor.
- 1 tbsp fresh parsley (chopped) – Fresh parsley adds a touch of freshness and visual appeal.
- 1 tbsp lemon juice – Fresh lemon juice brightens the flavors of the marinade and helps tenderize the chicken.
For the Sweet Potato Fries:
- 2 medium sweet potatoes (cut into fries) – Look for sweet potatoes that are firm and free of blemishes. Smaller sweet potatoes tend to have a more concentrated sweetness.
- 1 tbsp olive oil – Again, extra virgin olive oil is recommended.
- 1 tsp paprika – Use smoked paprika for a smoky flavor or regular paprika for a milder option.
- ½ tsp garlic powder – Adds a savory element to the sweet potato fries.
- ½ tsp salt – Enhances the natural sweetness of the sweet potatoes.
- ½ tsp black pepper – Adds a touch of spice and complexity.
For the Avocado Salsa:
- 1 avocado (diced) – Choose a ripe but firm avocado. It should yield slightly to gentle pressure.
- 1 cup cherry tomatoes (halved) – Cherry tomatoes add a burst of sweetness and acidity. Look for ripe, plump tomatoes.
- ¼ red onion (finely chopped) – Red onion adds a sharp, pungent flavor. Be sure to chop it finely to avoid overpowering the salsa.
- 1 tbsp fresh cilantro (chopped) – Fresh cilantro adds a bright, herbaceous flavor.
- 1 tbsp lime juice – Fresh lime juice brightens the flavors of the salsa and prevents the avocado from browning.
- Salt & pepper to taste – Season the salsa to your liking.
For the Dipping Sauce:
- ¼ cup Greek yogurt or sour cream – Greek yogurt offers a tangier and healthier option, while sour cream provides a richer, creamier texture.
- ½ tsp garlic powder – Adds a subtle garlic flavor to the dipping sauce.
- ½ tsp dried dill – Dried dill adds a fresh, herbaceous flavor.
- ½ tsp lemon juice – Brightens the flavors of the dipping sauce.
- Salt & pepper to taste – Season the dipping sauce to your liking.
Preparation:
Step 1: Prepare the Sweet Potato Fries
- Preheat your oven to 400°F (200°C). Ensure that your oven is properly preheated to ensure even cooking.
- Wash and scrub the sweet potatoes thoroughly. There is no need to peel them if you prefer to keep the skins on for added nutrients and fiber.
- Carefully cut the sweet potatoes into fry shapes, aiming for consistent size to ensure even cooking. A mandoline can be helpful for achieving uniform cuts, but use caution when operating one.
- In a large bowl, toss the sweet potato fries with 1 tablespoon of olive oil, 1 teaspoon of paprika, ½ teaspoon of garlic powder, ½ teaspoon of salt, and ½ teaspoon of black pepper. Make sure the fries are evenly coated with the oil and spices for maximum flavor.
- Spread the sweet potato fries on a baking sheet in a single layer. Overcrowding the baking sheet will result in steamed fries rather than crispy ones. You may need to use two baking sheets if you have a large batch.
- Bake for 25–30 minutes, flipping halfway through, until the fries are golden and crispy. Keep a close eye on the fries to prevent burning. The cooking time may vary depending on your oven.
Step 2: Marinate & Grill the Chicken
- In a medium bowl, whisk together 1 tablespoon of olive oil, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, 1 teaspoon of paprika, ½ teaspoon of dried oregano, ½ teaspoon of salt, ½ teaspoon of black pepper, 1 tablespoon of fresh parsley, and 1 tablespoon of lemon juice. This marinade will infuse the chicken with flavor and help keep it moist during grilling.
- Add the chicken tenders to the marinade and toss to coat evenly. Ensure that all sides of the chicken are well coated with the marinade.
- Let the chicken marinate for at least 10 minutes, or longer for a more intense flavor. You can marinate the chicken for up to several hours in the refrigerator, but be sure to cover it to prevent it from drying out.
- Preheat your grill to medium heat. A clean and well-oiled grill grate will prevent the chicken from sticking.
- Grill the chicken tenders for 5–7 minutes per side, or until fully cooked and golden brown. Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C).
Step 3: Make the Avocado Salsa
- In a medium bowl, gently combine 1 diced avocado, 1 cup of halved cherry tomatoes, ¼ finely chopped red onion, 1 tablespoon of fresh cilantro, 1 tablespoon of lime juice, salt, and pepper to taste. Handle the avocado gently to avoid mashing it.
- Stir the ingredients together gently until well combined. Be careful not to overmix, as this can cause the avocado to become mushy.
- Taste and adjust the seasoning as needed. Add more lime juice for a tangier flavor, or more salt and pepper to enhance the overall taste.
Step 4: Prepare the Dipping Sauce
- In a small bowl, mix ¼ cup of Greek yogurt (or sour cream) with ½ teaspoon of garlic powder, ½ teaspoon of dried dill, ½ teaspoon of lemon juice, salt, and pepper to taste. Whisk the ingredients together until smooth and creamy.
- Taste and adjust the seasoning as needed. Add more lemon juice for a brighter flavor, or more dill for a more herbaceous taste.
- Chill the dipping sauce in the refrigerator until ready to serve. Chilling allows the flavors to meld together and enhances the overall taste.
Step 5: Assemble & Serve
- Plate the grilled chicken with the sweet potato fries and avocado salsa. Arrange the components attractively on the plate for a visually appealing presentation.
- Serve the dipping sauce on the side for dipping the chicken and fries.
- Garnish with additional fresh parsley or cilantro, if desired.
COOKING Rating:
Easy to Medium – This recipe is approachable for cooks of all skill levels. The steps are straightforward and don’t require specialized equipment or techniques.
Serving Suggestions:
- Serve as a complete meal for lunch or dinner.
- Pair with a side salad for a lighter option.
- Serve as an appetizer at a party or gathering.
- Wrap the grilled chicken, sweet potato fries, and avocado salsa in tortillas for a delicious and portable meal.
Tips:
- To prevent the sweet potato fries from sticking to the baking sheet, line it with parchment paper or a silicone baking mat.
- For a spicier kick, add a pinch of cayenne pepper to the sweet potato fries or avocado salsa.
- If you don’t have a grill, you can cook the chicken in a skillet on the stovetop or bake it in the oven.
- To save time, you can buy pre-cut sweet potato fries from the store.
- If you are following a low-carb diet, you can substitute the sweet potato fries with zucchini fries or cauliflower rice.
- The avocado salsa is best served fresh. If you need to prepare it in advance, squeeze extra lime juice over the avocado to prevent browning.
Prep Time:
20 minutes
Cook Time:
30 minutes
Total Time:
50 minutes
Nutritional Information:
(Approximate values per serving)
Calories: 550-650 Protein: 35-45g Sodium: 400-500mg
Conclusion
This Grilled Chicken with Sweet Potato Fries and Avocado Salsa is a delightful and healthy meal that is sure to become a family favorite. It’s packed with flavor, easy to prepare, and customizable to your liking. The combination of tender grilled chicken, crispy sweet potato fries, and refreshing avocado salsa is simply irresistible. So, gather your ingredients, follow the steps, and enjoy this culinary masterpiece!
Questions and Answers:
Q1: Can I make this recipe ahead of time?
A: Yes, you can prepare certain components of this recipe in advance to save time. The sweet potato fries can be cut and stored in a bowl of cold water in the refrigerator for up to 24 hours. The marinade for the chicken can also be prepared in advance and the chicken can marinate for up to several hours in the refrigerator. However, the avocado salsa is best made fresh as it tends to brown over time. The dipping sauce can also be prepared ahead of time and stored in the refrigerator until ready to use.
Q2: I don’t have a grill. Can I still make this recipe?
A: Absolutely! If you don’t have a grill, you can easily cook the chicken in a skillet on the stovetop. Simply heat a tablespoon of olive oil in a skillet over medium heat and cook the chicken tenders for 5-7 minutes per side, or until fully cooked. Alternatively, you can bake the chicken in the oven at 375°F (190°C) for 20-25 minutes, or until cooked through.
Q3: Can I use different vegetables for the fries?
A: Certainly! If you’re not a fan of sweet potatoes, you can substitute them with other vegetables such as regular potatoes, zucchini, carrots, or parsnips. Just be sure to adjust the cooking time accordingly. Root vegetables like regular potatoes and carrots may require a slightly longer cooking time than zucchini.
Q4: I’m allergic to avocados. What can I use instead of avocado salsa?
A: If you have an avocado allergy, you can substitute the avocado salsa with a different type of salsa, such as mango salsa, tomato salsa, or corn salsa. You could also make a simple cucumber and tomato salad with a lemon vinaigrette.
Q5: How can I make this recipe spicier?
A: There are several ways to add a spicy kick to this recipe. You can add a pinch of cayenne pepper to the sweet potato fries or avocado salsa. You can also use a spicier variety of paprika, such as hot paprika, in the chicken marinade. Additionally, you can add a few drops of hot sauce to the dipping sauce or serve the dish with a side of jalapenos.
