Its name sounds like fast food, but in fact it’s a high-protein, low-fat alternative that can be warmed up or is just as delicious chilled. Sweet potato delivers a hit of vitamin A, but for even more nutrition you could add a side salad too.


  • 8 crumbed and cooked chicken tenders, leftover from the taco bowl recipe

  • ½ large (approx. 400g) sweet potato, scrubbed and cut into wedges

  • 1 tb extra virgin olive oil

  • sea salt and black pepper, to taste

  • For the sauce

  • 4 large, vine-ripened tomatoes

  • 1 clove garlic

  • ½ long red chilli, seeds removed

  • 2 tsp extra virgin olive oil

  • 1 tsp smoked paprika

  • 1 tsp coriander seeds

  • sea salt and black pepper, to taste


  • 1.

    Turn the grill to medium-high.

  • 2.

    Cut your tomatoes in half, then slice a small V to remove the core.

  • 3.

    Place them on a roasting tray with the skin facing upwards, and grill for 10 minutes. The skin should blister and blacken a little. Remove and set aside to cool.

  • 4.

    Set the oven to 180 degrees Celsius.

  • 5.

    In a bowl, coat the sweet potato wedges in the tablespoon of olive oil and season well. Lay out on a roasting tray. Place in the oven and cook for 25-30 mins or until cooked through, turning regularly.

  • 6.

    While that cooks, remove the skins from the tomatoes and then place them into a blender or food processor. Add the paprika, chilli, olive oil, garlic, salt, and pepper.

  • 7.

    Place the coriander seeds in a small, dry saucepan over a medium heat and cook for 1-2 minutes or until fragrant. Leave to cool slightly, then add to the blender.

  • 8.

    Blitz your sauce ingredients until smooth.

  • 9.

    Serve four tenders with half the wedges and a bowl of dipping sauce.

Nutritional information

Nutritional analysis per serving (2 servings)

  • Energy 402kj
  • Fat Total 23g
  • Saturated Fat 5g
  • Protein 6g
  • Carbohydrate 45g
  • Sugar 8g
  • Sodium 750mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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