Pecan Crusted Chicken & Sweet Potato Fries



Prep Time

15 minutes

Cook Time

35 minutes


Calories 345, Carbs 30 grams, Fat 18.8 grams, Protein 17.6 grams



For the sweet potato fries

  • 1 pound sweet potatoes, washed, cut into ¼ inch thin matchsticks
  • 1 ½ tablespoons olive oil
  • 2 teaspoons cornstarch
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon sea salt

For the chicken:

  • 3 tablespoons unsweetened applesauce
  • 1 tablespoon spicy mustard or Dijon mustard
  • 1/2 teaspoon dried Italian seasoning
  • 1/4 teaspoon cayenne pepper (optional)
  • 1/2 cup pecan pieces, roughly chopped
  • 4 – 6 ounce boneless, skinless chicken breasts
  • sea salt, to taste
  • freshly ground black pepper, to taste

For the dressing:

  • 1/4 cup apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 ½ teaspoons fresh mint leaves, finely chopped plus more for garnish
  • 2 – 4 tablespoons olive oil
  • 1/4 teaspoon sea salt, more to taste

For the salad:

  • 1 – 12 ounce bag mixed baby greens
  • 2 radishes, thinly sliced
  • 1/2 cup sugar snap peas, cut into ½ inch pieces
  • 4 tablespoons pepitas, toasted
  • 2 tablespoons pomegranate arils (seeds)
  • freshly ground black pepper, to taste



  1. To make the sweet potato fries: Preheat the oven to 425°F. Line a sheet tray with parchment paper or a silicone mat.
  2. Rinse the sweet potatoes under cold running water until the water runs clear. Drain on paper towels and pat dry. Do your best to thoroughly dry all of the sweet potatoes then transfer to a large mixing bowl.
  3. In a separate small bowl whisk together the cornstarch, garlic powder, smoked paprika, black pepper and salt. Drizzle the olive oil over the potatoes and toss to combine. Sprinkle the cornstarch mixture over the potatoes and toss until evenly coated. Transfer to the sheet tray and arrange the potatoes into a single layer, spacing them out as best as possible. If needed, use a second tray (this will give you crispier fries).
  4. Bake for 12 minutes. Use a spatula to flip the potatoes then bake for an additional 10 to 12 minutes or until they are golden brown.
  5. Taste and adjust seasoning as needed.
  6. To make the chicken: In a small bowl stir together the applesauce, mustard, Italian seasoning and cayenne pepper (if using) until well mixed.
  7. Season both sides of the chicken with salt and pepper. Spread the applesauce mixture over both sides of the chicken breasts in a thin layer. Press the pecans onto the chicken firmly. Transfer the chicken breasts to a baking dish or tray and bake for 20 to 25 minutes, depending on the thickness of the chicken breasts, until an instant read thermometer inserted in the thickest part reads 165°F.
  8. While the chicken is cooking, make the salad: Pour the apple cider vinegar into a small jar with a lid or a bowl; add a generous pinch of salt and shake or whisk to combine. Taste- the acidity of the vinegar should be balanced a bit with sweet; adjust with more salt if needed. Add the Dijon mustard and olive oil, put the lid on the jar and shake vigorously (or whisk it well in the bowl). Taste again and adjust with more olive oil, salt or mustard, to taste. Add the freshly chopped mint right before dressing the salad (otherwise it will turn brown).
  9. In a large bowl toss together the greens, radishes, sugar snap peas, half of the pepitas and half of the pomegranate seeds. Add a few tablespoons of the dressing and toss- you want the greens to be just barely coated with the dressing. Taste and season with salt and freshly ground black pepper as needed. Garnish with the remaining pepitas and pomegranate seeds before serving.
  10. To serve: Divide the salad and sweet potato fries between 4 plates. Slice each chicken breast on a bias and plate.