battery_android_frame_bolt Post-Run

Baked Chicken Strips with Sweet Potato Wedges

Name: Baked Chicken Strips with Sweet Potato Wedges
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2-3 plates
Cuisine: American
Ingredients: 2 large chicken breasts (about 500 g), cut into strips; 1/2 cup (60 g) all-purpose flour; 2 large eggs, beaten; 1 1/2 cups (90 g) panko breadcrumbs; 1 tsp garlic powder; 1 tsp smoked paprika; 1/2 tsp fine sea salt; 1/2 tsp black pepper; 1 tbsp olive oil or cooking spray; 3 medium sweet potatoes (about 750 g), cut into wedges; 2 tbsp olive oil; 1/2 tsp fine sea salt; 1/2 tsp flaky sea salt, to finish; 1/2 cup (125 g) plain Greek yogurt; 2 tbsp Dijon mustard; 1 tbsp maple syrup; Pinch of fine sea salt

Within 2 hours after

Panko chicken and roasted sweet potato wedges with a maple-mustard yogurt dip. Nearly 50 g of protein, 50 g of carbs, and salt on everything. The recovery dinner that's actually fun to eat.

skilletCook30 min

soup_kitchenPrep15 min

restaurantYield2-3 plates

boltCarbs~54g

water_dropSodium1500mg

exerciseProteins~48g

grassFiber~7g

For your run

When: Within 2 hours afterDetails
High protein for muscle repair, sweet potato carbs for glycogen, and about 1.5 g of sodium per plate. Add rice after long runs to bring carbs up.
Why it works: Nearly 50 g of protein per plate is more than the recovery window needs, which is fine at dinner because it also carries you overnight. Sweet potato gives around 50 g of carbs plus potassium. Salt goes on the chicken, the wedges, and the dip because sodium is what you actually lost. The Greek yogurt dip adds protein where a mayo dip would add fat.
Wrong time: Not a pre-run plate: fried-style crust, 17 g of fat, and a pound of sweet potato take hours to clear. After a run, the same plate is exactly the ratio you want.
How much: One plate. After runs over 2 hours, add 1 cup of cooked rice or a fourth sweet potato to get carbs near 1 g per kg.
On the run: Meal-prep friendly: bake a double batch, reheat in an air fryer for 5 minutes. The dip keeps 3 days.
Replaces: Chicken tenders and fries from the drive-through after a long run, at about $5 a plate.
Fits: WorkoutLong run
GI risk: Low GI risk

Ingredients

Chicken

2 large chicken breasts (about 500 g), cut into strips

1/2 cup (60 g) all-purpose flour

2 large eggs, beaten

1 1/2 cups (90 g) panko breadcrumbs

1 tsp garlic powder

1 tsp smoked paprika

1/2 tsp fine sea salt

1/2 tsp black pepper

1 tbsp olive oil or cooking spray

Sweet Potato Wedges

3 medium sweet potatoes (about 750 g), cut into wedges

2 tbsp olive oil

1/2 tsp fine sea salt

1/2 tsp flaky sea salt, to finish

Maple-Mustard Dip

1/2 cup (125 g) plain Greek yogurt

2 tbsp Dijon mustard

1 tbsp maple syrup

Pinch of fine sea salt

Notes

A wire rack under the chicken keeps the crust crisp on all sides. The wedges are salted twice, before roasting and after, on purpose; you lost that sodium on the run. After runs over 2 hours, add a scoop of rice or a second sweet potato: this plate is protein-heavy and slightly light on carbs for a big day. Everything reheats well in an air fryer.

Instructions

Heat the oven to 200°C (400°F). Toss the wedges with oil and fine salt and spread on a lined baking sheet in a single layer.

3 medium sweet potatoes (about 750 g), cut into wedges

2 tbsp olive oil

1/2 tsp fine sea salt

Chicken

Set up three bowls: flour; beaten eggs; panko mixed with garlic powder, smoked paprika, salt, and pepper.

1/2 cup (60 g) all-purpose flour

2 large eggs, beaten

1 1/2 cups (90 g) panko breadcrumbs

1 tsp garlic powder

1 tsp smoked paprika

1/2 tsp fine sea salt

1/2 tsp black pepper

Chicken

Dredge each strip in flour, then egg, then press into the panko. Lay on a wire rack over a second baking sheet and mist or drizzle with oil.

2 large chicken breasts (about 500 g), cut into strips

1 tbsp olive oil or cooking spray

Bake

Bake both trays 20-25 minutes, flipping halfway, until the chicken is golden and reaches 74°C and the wedges are tender with crisp edges. Finish the wedges with flaky salt.

1/2 tsp flaky sea salt, to finish

Maple-Mustard Dip

Whisk the yogurt, mustard, maple syrup, and salt. Serve everything hot with the dip.

1/2 cup (125 g) plain Greek yogurt

2 tbsp Dijon mustard

1 tbsp maple syrup

Pinch of fine sea salt

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Baked Chicken Strips with Sweet Potato Wedges

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