Crisp Baked Chicken with Sweet Potato Wedges by Lizzie King From Lizzie Loves Healthy Family Food

Crisp Baked Chicken with Sweet Potato Wedges by Lizzie King From Lizzie Loves Healthy Family Food

It’s wonderful to welcome back author of Lizzie Loves Healthy Family Food cookbook, Lizzie King with her recipe for crisp baked chicken and sweet potato wedges my kids love. 

Over to Lizzie.

The failsafe play-date number. When you want to stick something in the oven and not think about it, but keep lots of kids happy, this one is a winner. I don’t know many kids who don’t love to crunch on a crispy chicken. And these wedges of sweet potato are the perfect side with a dollop of real tomato ketchup. Shop bought ketchup is loved by most children I know, but there is a massive amount of sugar in it so I really wanted to crack this. After much bubbling and tasting, I got this fresh, zingy delight which my kids say they prefer! Make a big batch and you’ll have it for ages.

50 MINS

SERVES 4

Ingredients:

  • 1–2 eggs
  • 1–2 cups (120–200g)
  • ground almonds
  • large pinch sweet smoked
  • paprika
  • ½ tsp sea salt flakes
  • 2 heaped tbsp grated Parmesan
  • cheese or 2 tbsp nutritional
  • yeast (optional)
  • 4 chicken thighs
  • 4 chicken drumsticks

 

Method:

Preheat the oven to 190°C/375°F/Gas mark 5. Line a baking tray with baking parchment.

Whisk the eggs together in a bowl. In a separate bowl, combine the ground almonds with the paprika, salt and, if using, either the cheese or nutritional yeast.

Drag the chicken pieces through the egg wash, coating well all over, then press into the almond mix, making sure it’s covered completely. Place on the prepared tray and cook for 30 minutes. After this time, remove the tray from the oven, turn the pieces over and reduce the oven temperature to 170°C/340°F/Gas mark 4. Return to the oven to cook for  a further 15–20 minutes, until the chicken is really golden and crisp.

 

SWEET POTATO WEDGES

45 MINS

SERVES 4

Ingredients:

  • 2 rosemary sprigs, leaves picked and finely chopped
  • 3 tbsp olive oil
  • 1 tsp sea salt
  • 700g sweet potato, cut into wedges

Method:

Preheat the oven to 190°C/375°F/Gas mark 5. Line a baking tray with baking parchment. Use a pestle and mortar to crush

the rosemary with the oil and salt. Arrange the sweet potato wedges on the tray, drizzle the rosemary oil over the top, massaging well so that each piece is coated. Roast for 30 minutes, shuffle the tray to move the wedges around, and continue to cook for a further 10–15 minutes until brown and crisp on the outside.

REAL KETCHUP

2 HRS

MAKES 2 LITRES

  • 2 tbsp olive oil
  • 500g red onions, thinly sliced
  • 2 celery sticks, thinly sliced
  • ½ garlic bulb, sliced
  • 6 allspice berries, bashed
  • pinch cayenne pepper
  • ½ tsp ground cloves
  • 1.5kg fresh tomatoes
  • 400g tin cherry tomatoes
  • 2 tbsp molasses
  • 1 tbsp honey
  • 120ml red wine vinegar

Method:

Heat the oil in a large pan. Add the onions, celery and garlic and cook over low heat until beginning to soften. Stir in the allspice, cayenne and cloves and continue to fry gently for 10 minutes. Meanwhile, put the kettle on to boil and make two shallow, skin-deep cross incisions at the base of each tomato for ease of peeling. Place the tomatoes in a small bowl, pour over enough just-boiled water to cover and leave to sit for 2 minutes.

Drain and when cool enough to handle, peel them. Roughly chop the tomato flesh and add them one by one to the pan as you work.

Bring the sauce to the boil, tumble in the cherry tomatoes and simmer for 1½ hours. Tip the mixture into a blender and whizz until smooth.

You can buy Lizzie Cook’s book Lizzie Loves Healthy Family Food from Amazon.

Check out her strawberry custard tarts recipe HERE.

strawberry tarts

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