Recipe: Sheet Pan “Fried” Chicken & Fries
A fun twist on a soul food favorite, while being way healthier than KFC. Fried foods can be heavy, greasy, and salty. Try to mimic some of the South’s favorite flavors by switching up cooking techniques and ingredients to give your plate a healthier balance.
Instead of frying chicken in a refined breading, the following recipe bakes it in a wholesome almond meal and pairs it with non-starchy parsnip fries rather than classic potato fries.
Looking to save time in the chicken, while keeping the mess to a minimum? This recipe is for you! Check out the tip below.
Sheet Pan “Fried” Chicken & Fries
Serves 4-6
Ingredients for chicken:
- 1 C almond meal
- 2 Tbsp paprika
- salt and pepper, to taste
- 1 1/2 lbs chicken thighs (4-6 individual)
- 1 1/2 lbs parsnips, cleaned
- 3 Tbsp olive oil
- 1 Tbsp fresh rosemary, chopped
Directions:
- Preheat oven to 400°F. Line two sheet pans with aluminum foil.
- Mix almond meal, paprika, salt, and pepper in a medium bowl.
- Coat both sides of each thigh with the meal mixture. Place 2 inches apart on a baking sheet.
- Slice parsnip in half, crosswise, then 1-2 times lengthwise into fry-shaped pieces. Place on the second baking sheet.
- Drizzle olive oil and sprinkle rosemary, salt, and pepper over fries. Toss together with your hands to evenly coat.
- Bake both trays 30 minutes or until the internal temperature of the chicken reaches 165°F. Chicken coating should be slightly crispy and browned when done. For extra-crunchy fries, remove the chicken from the oven and broil the parsnips for 3-5 minutes.
Why we love sheet pan meals:
Cooking at home can sometimes be intimidating and time-consuming, but there’s no need to dirty 500 dishes, pans, or ladles when playing the role of chef.
Sheet pan meals allow you to throw your protein, starch, and vegetables into the oven for a set amount of time, all on an easily disposable (or washable and recyclable!) sheet pan lined with etched aluminum foil, without sweating over the stovetop. Easy cleanup for you, with minimal footwork around the kitchen.
Take advantage of a hot oven! Keep meal prep simple, easy, and finger-lickin’ good by utilizing sheet pans to cook multiple ingredients and dishes at once. Try your other favorite protein, starch, and vegetable combos on a sheet pan for a yummy and balanced plate!
