Servings: 4

Weight Watcher Smart Points: 19

Preparation Time: 15 Minutes

Cooking Time: 23 Minutes

Ready In: 38 Minutes


  • 6 rounded tbsp. brown sugar, divided
  • 2 tbsp. butter, divided
  • 1 1/2 lbs. chicken breast tenders (about 12)
  • Optional: cinnamon, nutmeg, ginger, etc.
  • 3/4 cup low-fat or nonfat buttermilk
  • 1 1/2 cups panko (Japanese breadcrumbs)
  • 1/4 tsp. pepper
  • 1/4 tsp. salt
  • 2 – 3 tsp. (depends on how spicy you like things) chipotle/southwestern/cajun spice mix (like Ms. Dash)*
  • 2 lbs. sweet potatoes, peeled and cut into 1/2 inch square sticks or wedges*


  1. Preheat oven to 450 degrees (F).Pour buttermilk into a shallow dish
  2. Pie plates work perfectly for me.Combine panko, salt, pepper and chipotle spice in another shallow dish.Dip each tender in the buttermilk and then dredge in the panko mixture, pressing firmly on both sides to cover well
  3. Shake gently to remove excess and place on a wire rack
  4. Let stand for 10 minutes.Put a jellyroll pan/cookie sheet into your oven to heat up while the chicken stands.Coat chicken well with cooking spray
  5. Remove the hot pan from the oven and coat that with cooking spray, too
  6. Transfer the chicken to the pan.Bake for 23 minutes or until chicken is lightly browned
  7. Serve immediately.Preheat oven to 400 degrees (F).Place sweet potato sticks in a single layer on a jellyroll pan or baking dish
  8. You may need more than one pan to fit them all, but they can be squished together as long as they stay in a single layer.Cut 1 tbsp
  9. butter into 6 small squares and place them all around the pan of potatoes
  10. Sprinkle on 3 tbsp
  11. brown sugar and any spices you like.Bake for 20 minutes
  12. Remove from oven and stir the potatoes to coat well with the melted sugar and butter
  13. Pat them back into a single layer and sprinkle with the remaining butter (cut up into small pieces like before) and brown sugar.Bake for an additional 15-20 minutes or until the potatoes are tender and are starting to brown on the top and edges
  14. Serve immediately
  15. The glaze will become sticker as they cool and they can become harder to remove from your pan.

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