Crispy, golden chicken strips and caramel‑sweet roasted sweet potato fries make this a feel‑good meal you can enjoy any night of the week—no guilt, no deep fryer, just simple ingredients that taste amazing. The chicken bakes up tender on the inside with a crunchy, seasoned coating on the outside, and the sweet potatoes turn soft and caramelized with those irresistible little crispy edges. It’s the kind of dinner that feels like a treat but is light enough to fit into any healthy routine.
This recipe is all about big flavor with minimal effort, and it’s perfect for busy evenings, picky eaters, or anyone craving a healthier twist on classic comfort food.
The recipe I am sharing with you today is a much healthier option than the premade chicken strips that you can buy frozen of the ones you get at the fast food places! And, I believe they are every bit as tasty, if not tastier! You won't even miss the dips, although it is also possible to make a low fat, sugar, salt dip if you wish, or you can even use a low fat ranch dressing for a dip.
Everything is baked instead of fried, and so you are virtually free to enjoy them without a lot of guilt! The chicken is marinated in buttermilk for several hours which helps to keep the meat moist and tender!!
After marinating they are rolled in nicely spiced cornflake crumbs to coat and then sprayed with a bit of cooking spray prior to baking which really crisps up the coating nicely!
The sweet potato fries are shaken in a bag with a bit of oil and spice . . . and yes, baked along side of the chicken strips.
I won't lie to you and say they are as crispy good as the deep fried ones, because in all honesty they are not, but they are still plenty tasty anyways, with lots of nicely spiced flavour from the use of onion and garlic powders and paprika.
These are diabetic friendly and quite delicious, with approximately 35g carbs per serving, for both the chicken and the chips. As a once in a while treat, they can be enjoyed almost guilt free, sans dips. The chicken strips are nice and crisp on the outside and yet tender and juicy inside. With a healthy serving of mixed vegetables on the side they always go down really well!
INGREDIENTS NEEDED TO MAKE
GUILT FREE CHICKEN STRIPS & SWEET POTATO FRIES
There is nothing overly complicated about this.
- 1 pound chicken breast tenders (I like to remove the tough tendon and discard)
- 1 cup (240ml) low fat buttermilk
- low fat non-stick cooking spray
- 3/4 pound (340g) sweet potato
- 2 TBS olive oil
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 1/2 cups (65g) cornflakes
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 black pepper
There is a very good video on how to remove the tendon from the chicken tenders here. The important thing is to grab and hold the end of the tendon well with a piece of paper towel, then they won't slip out of your hand.
Everything else is pretty much self-explanatory.
HOW TO MAKE
GUILT FREE CHICKEN STRIPS & SWEET POTATO FRIES
These are very easy to make.
- Place the chicken tenders and buttermilk into a shallow bowl large enough to hold them. Turn to coat in the buttermilk then cover and chill in the refrigerator for 2 to 8 hours, giving them a turn every now and then. (The longer you marinate them the better, but do not go any less than 2 hours.)
- Preheat the oven to 425*F/ 220*C/ gas mark 7. Line a large baking tray with aluminum foil. Spray lightly with cooking spray. Set aside. (Alternately you can brush the tray with a bit of oil. This will help to prevent sticking.)
- Cut the sweet potato, lengthwise into chips. Peel or not as desired. (If keeping the peel, scrub really well first. Cut into like-sizes so they cook evenly and in the same amount of time.)
- Place them into a bowl and toss together with the olive oil, the 1/4 tsp garlic powder, salt and 1/4 tsp black pepper to coat evenly. (Make sure they are coated evenly.)
- Spread out onto the baking tray in an even layer, leaving space for the chicken. (Make sure they are in a single layer even if you need to use a larger tray.)
- Crush the cornflakes in a food processor or in a bag with a rolling pin. Place them into a large plastic bag. Add the remaining garlic powder, onion powder, paprika and black pepper. Shake to combine.
- Add the chicken tenders, one at a time, and shake them in the bag to coat with the cornflake mixture generously, Place them on the baking sheet next to the sweet potatoes. Spray the chicken pieces with cooking spray. (Do not overdo the spray. You want them to stay crisp and not get soggy.)
- Bake in the preheated oven for 15 to 20 minutes, until the chicken is cooked through, golden brown and no longer pink inside, and the fries are browned. (Turn the fries halfway through the cooking.) (Internal temperature of the chicken will be 165*F/74*C)
- Divide between four plates and serve immediately.
I like to serve these with a vegetable or a salad on the side to complete the meal. Dip is optional.
HINTS AND TIPS FOR RECIPE SUCCESS
These hints and tips can help to make your chicken strips and fries come out even tastier!
- Read through the recipe thoroughly before beginning. This helps to familiarize you with any ingredients or equipment needed.
- Assemble everything you need before you begin to help prevent you from leaving anything out.
- Do remove that tendon that is in the chicken tenders. It is tough and unpalatable. There is a great video on how to do that here.
- Do marinate the chicken in the buttermilk for at least two hours. This helps to tenderize the chicken and will help the coating to stick better.
- Make sure you crush your cornflakes well. Smaller pieces will stick better than larger ones and give you more coverage.
- Cut your sweet potatoes into similar sizes so that they cook evenly and in the same amount of time. Do not cut them too large or they won't cook in the allotted time.
- Don't drench the chicken tenders in cooking spray. This will help to keep them crisp and not soggy.
- You can flip everything with a spatula halfway through the cook time for even more crispiness.
FREQUENTLY ASKED QUESTIONS
DO I NEED TO USE CHICKEN TENDERS?
No, you can also use sliced chicken breast meat. Cut the boneless, skinless chicken breast into pieces roughly the same size as a chicken tender.
DO I NEED TO USE CORNFLAKES?
No, you can actually use any crisp cereal. Rice Krispies also work very well. You do need to crush the cereal, however.
CAN THESE BE MADE AHEAD OF TIME?
Yes, you can certainly trim and coat the marinated chicken ahead of time ready to cook when you want to eat. Simply marinate and coat as per the recipe, then place onto a lined plate or tray, cover lightly with clingfilm and refrigerate until you are ready. They make take slightly longer to cook because they are chilled.
DO I NEED TO USE SWEET POTATOES?
No, you can actually use white potatoes in their place if you are not fond of or you don't have any sweet potatoes to use.
CAN I VARY THE SEASONINGS?
Yes, you can use whatever seasonings you enjoy and that go with the flavor of chicken or sweet potatoes.
CAN THESE BE SERVED WITH A DIP?
Yes. I have some recipes here for a variety of dips that are quite suitable. There are six choices. Plain bottled ranch dressing is also delicious. To keep it on the healthy side, use a low fat one.
CAN THIS RECIPE BE CUT IN HALF?
Yes you can very easily cut this recipe in half. Just divide everything by two.
A FEW OTHER HEALTHY OPTIONS TO ENJOY
I don't always cook hedonistic recipes. I quite often cook healthy options as well. Here are a few that we also enjoy!
A HEALTHIER POTATO SALAD - This is a somewhat healthier version of the traditional potato salad in that it uses half the amount of mayonnaise as my regular one. I make up for that by combining it equally with a low fat plain yogurt. This gives the dressing a lovely tang. I have added plenty of crunch with the addition of chopped sweet pickles. More crunch and texture comes from the use of chopped English Cucumbers. This may be healthier and lower in fat than the regular salad, but it is every bit as delicious if not more so!
LEMON ROASTED COD WITH EDAMAME MASH - Lemon‑roasted cod served over a bright, basil‑kissed edamame mash makes this dish feel both elegant and effortless. The cod turns tender and flaky in the oven, soaking up fresh lemon zest and olive oil, while cherry tomatoes roast just long enough to burst and sweeten. The result is a light, nourishing meal with clean flavours and beautiful colour—simple enough for a weeknight, but special enough to serve to guests.
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Yield: serves 4
Guilt Free Chicken Strips & Sweet Potato Fries
Prep time: 2 H & 20 MCook time: 20 MinTotal time: 2 H & 40 M
Crisp and delicious with only a fraction of the fat and calories of the deep-fried option. Plan ahead as the chicken needs to marinate for several hours.
Ingredients
- 1 pound chicken breast tenders (I like to remove the tough tendon and discard)
- 1 cup (240ml) low fat buttermilk
- low fat non-stick cooking spray
- 3/4 pound (340g) sweet potato
- 2 TBS olive oil
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 1/2 cups (65g) cornflakes
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 black pepper
Instructions
- Place the chicken tenders and buttermilk into a shallow bowl large enough to hold them. Turn to coat in the buttermilk then cover and chill in the refrigerator for 2 to 8 hours, giving them a turn every now and then.
- Preheat the oven to 425*F/ 220*C/ gas mark 7. Line a large baking tray with aluminum foil. Spray lightly with cooking spray. Set aside.
- Cut the sweet potato, lengthwise into chips. Peel or not as desired. (If keeping the peel, scrub really well.)
- Place them into a bowl and toss together with the olive oil, the 1/4 tsp garlic powder, salt and 1/4 tsp black pepper to coat evenly.
- Spread out onto the baking tray in an even layer, leaving space for the chicken.
- Crush the cornflakes in a food processor or in a bag with a rolling pin. Place them into a large plastic bag. Add the remaining garlic powder, onion powder, paprika and black pepper. Shake to combine.
- Add the chicken tenders, one at a time, and shake them in the bag to coat with the cornflake mixture generously, Place them on the baking sheet next to the sweet potatoes. Spray the chicken pieces with cooking spray.
- Bake in the preheated oven for 15 to 20 minutes, until the chicken is cooked through, golden brown and no longer pink inside, and the fries are browned. (Turn the fries halfway through the cooking.)
- Divide between four plates and serve immediately.
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Slow‑baked sausages tucked into a bed of soft, sweet onion and apple gravy make the kind of meal that feels like it’s been tending itself all afternoon. This cozy dish turns simple ingredients into deep, rich comfort: sausages slowly roast until bronzed and tender, while the onions collapse into a glossy, savory gravy that begs to be spooned over fluffy mashed potatoes. It’s unfussy, hearty, and perfect for days when you want the oven to do most of the work and the kitchen to smell like home.
I had picked up some meaty sausages for my daughter and I to enjoy at my farm market the other day on impulse. I wanted to do something delicious with them that wouldn't take a lot of effort and that we both would enjoy.
One cook I have admired for over 20 years is Nigel Slater. He is not someone I was really familiar with before I moved to the U.K. A food columnist for the Observer, his cooking was something I came to love. He cooked the way I loved to cook myself and how I loved to eat.
This recipe I am sharing was adapted and inspired by one for slow baked sausages that I found in his book entitled, The Kitchen Diaries II.
Most of his recipes are very easily adapted for home use and use simple ingredients. They are pretty basic recipes that you can easily manipulate and make your own. I adapted his recipe for the slow cooked sausages and Onion Gravy by omitting the brown ale called for and using apple juice in it's stead. I left out the brown sugar and added a shallot and a chopped eating apple for another layer of flavor that I knew would work really well with the sausages.
The end result was a deliciously homey and comforting bake that my daughter and I both enjoyed very much. Slow roasting the sausages in that delicious apple and onion gravy gave them a wonderful melt-in-the-mouth quality that was really wonderful!
INGREDIENTS NEEDED
TO MAKE
SLOW BAKED SAUSAGES WITH ONION GRAVY
Simple ingredients put together in the most delicious way!
- 4 thick meaty thick sausages, preferably herby ones
- a little bit of oil
- 2 large onions, peeled and thinly sliced
- 1 shallot, peeled and thinly sliced
- 1 small apple, peeled, cored and diced
- 2 TBS butter
- 2 slightly heaped TBS of plain all-purpose flour
- 1 3/4 cups (400ml) hot vegetable stock
- a generous 3/4 cup (200 ml) apple juice
- salt and black pepper to taste
I used a good quality farm produced local meaty sausage that I bought at my local farm market. They were quite large in size. You don't want to use breakfast sausage.
Each of my onions were the size of my fist. Use a sweet onion with a nice flavor. Mine were what is called Spanish onions.
I used a small shallot, but a banana shallot would also work well.
My apple was just a small sweet eating apple. Peel this as the peeling would not be very palatable in the gravy. If you are using a tart type of apple, feel free to add 1 tsp of brown sugar.
I used Better than Bullion vegetable stock concentrate, reconstituted. You could also use chicken stock if that is all you have.
I used unsweetened apple juice. If you would rather you can use an equivalent amount of dark beer in it's place.
HOW TO MAKE
SLOW BAKED SAUSAGES WITH ONION GRAVY
The smell of these roasting is delicious enough to make your mouth start watering. A very simple make. The oven does a great deal of the work and the end result just melts in the mouth.
- Preheat the oven to 350*F/180*C/gas mark 3.
- Heat the oil in a heavy bottomed oven proof casserole over medium high heat. Once hot add the sausages and brown them on all sides. Remove to a plate. (They need not be cooked all the way through as they will finish cooking in the oven. Just make sure they are well gilded on all sides.)
- Add the butter to the drippings. Add the onions, apple and shallots to the pan. Cook, stirring frequently, over medium heat until they begin to soften. Add the flour and cook and stir for several more minutes. (It is perfectly okay to let the onions, shallot and apples take on a bit of color. This will add even more flavor to the gravy.)
- Whisk in the vegetable stock and the apple juice. Cook, stirring, until the mixture comes to a boil and thickens. (Use a well flavored stock and an unsweetened apple juice.)
- Return the sausages to the pan. Cover tightly.
- Place the casserole in the oven. Slow roast for 45 to 50 minutes. The gravy should be lovely and thick and the sausages should almost melt in the mouth. Taste and adjust seasoning as desired with salt and black pepper. (I did not have to add any seasoning to mine.)
- Serve the sausages and gravy hot with mashed potatoes and a vegetable on the side.
SUGGESTIONS FOR SERVING SLOW BAKED SAUSAGES
WITH ONION GRAVY
Bear in mind that these are suggestions only. You can serve these in whichever way you think you will enjoy them.
We enjoyed these sausages with fluffy piles of mashed potatoes that held as much butter in them as we could beat into them. Rich and delicious and perfect for cupping some of that rich and delicious gravy.
I heated up some canned green beans as I was unable to get out to get some really fresh vegetables, but any vegetable on the side would work well. I was really wanting Braised Red Cabbage. This would make an excellent side dish and could cook in the oven alongside the casserole of sausages.
FREQUENTLY ASKED QUESTIONS
CAN THIS BE MADE AHEAD OF TIME?
Yes you can make this ahead of time. Simply prepare all the way through. When done transfer the sausages and gravy to a refrigerator container with a tight lid and chill. When you are ready to eat them, reheat simply in a skillet over medium heat until bubbling and heated through. I would not do this more than 24 hours in advance.
MUST I USE PORK SAUSAGES?
Feel free to use any kind of sausage that you enjoy. I would not use smoked sausage, but chicken, pork, lamb, turkey, etc. all would work well. I do recommend thick, meaty, well flavored sausages without a lot of fillers.
CAN THIS BE FROZEN?
Yes you can certainly freeze this dish or the leftovers. Simply pack into an airtight freezer container, label, date and freeze. To cook, thaw out in the refrigerator overnight. Reheat simply in a skillet over medium heat until bubbling and heated through. This will keep frozen for up to three months.
A FEW MORE SAUSAGE RECIPES
FOR YOU TO ENJOY
I don't eat sausage very often, but when I do I like to prepare them in the most delicious way possible. Here are a few more favorite recipes of mine!
ITALIAN SAUSAGE MEATBALLS - Made with just five ingredients—sweet Italian sausage, grated onion, seasoned breadcrumbs, egg, and a splash of cream—these come together in minutes and roast to juicy perfection in the oven. The sausage brings all the seasoning you need, while the cream adds a touch of richness that makes each bite melt in your mouth. Serve them with mashed potatoes and homemade gravy for a cozy twist on bangers and mash.
ROASTED SAUSAGE & POTATO SUPPER - Golden sausages, caramelized onions, and crispy-edged potatoes come together in this rustic one-pan wonder. Thick pork sausages roast alongside red peppers, onions, and quartered potatoes until everything is tender and deeply flavorful. A splash of white wine adds a subtle sweetness and helps the sausages turn sticky and golden, while dried thyme infuses the whole dish with warmth. Hearty and delicious.
Pin this recipe to your Comfort Food, British or Sausage Recipe boards and remember to FOLLOW ME on Pinterest, Facebook, or Instagram!
That way you can be assured that you are always up to date with fresh content as soon as I post it. You can also sign up to receive a weekly newsletter from Grow. Thank you!
Yield: 4 servings
Slow Baked Sausages with Onion Gravy
Prep time: 20 MinCook time: 50 MinTotal time: 1 H & 10 M
The original recipe called for beer. That is not something I normally have in the house. I used apple juice in it's place and ended up with some very tasty sausages and gravy! Perfect with a fluffy pile of buttery mashed potatoes and a vegetable on the side.
Ingredients
- 4 thick meaty thick sausages, preferably herby ones
- a little bit of oil
- 2 large onions, peeled and thinly sliced
- 1 shallot, peeled and thinly sliced
- 1 small apple, peeled, cored and diced
- 2 TBS butter
- 2 slightly heaped TBS of plain all-purpose flour
- 1 3/4 cups (400ml) hot vegetable stock
- a generous 3/4 cup (200 ml) apple juice
- salt and black pepper to taste
Instructions
- Preheat the oven to 350*F/180*C/gas mark 3.
- Heat the oil in a heavy bottomed oven proof casserole over medium high heat. Once hot add the sausages and brown them on all sides. Remove to a plate.
- Add the butter to the drippings. Add the onions, apple and shallots to the pan. Cook, stirring frequently, over medium heat until they begin to soften. Add the flour and cook and stir for several more minutes.
- Whisk in the vegetable stock and the apple juice. Cook, stirring, until the mixture comes to a boil and thickens.
- Return the sausages to the pan. Cover tightly.
- Place the casserole in the oven. Slow roast for 45 to 50 minutes. The gravy should be lovely and thick and the sausages should almost melt in the mouth. Taste and adjust seasoning as desired with salt and black pepper.
- Serve the sausages and gravy hot with mashed potatoes and a vegetable on the side.
This content, written and photography, is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at mariealicejoan at aol dot com.
Thanks for visiting! Do come again!!
If you like what you see here, why not consider signing up for my newsletter and/or subscribing/following me on Grow. You can also bookmark my recipes via the Grow platform. Check out the heart on the right-hand side of the screen.
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