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KITCHEN REPS · WEEK 4

Crispy Oven Chicken Tenders and Potato Wedges

Your fourth rep: Run two trays at once, build a clean breading station, cut even wedges, and time everything so the chicken and potatoes finish hot and crispy together.

TIME70 minutes for 4DIFFICULTYRookie+YIELD~3 tenders + wedges per personPROTEIN~54g per serving

SKILL UNLOCKEDTwo-tray timing, even knife cuts, a clean breading station, oven crisping, and chicken safety

Crispy oven-baked chicken tenders with golden potato wedges and honey-mustard dipping sauce.THE FINISHED REP

SET THE MISSION

How many people are you feeding?

Ingredients, tender yield, pan count, oven waves, timing, Cooking Mode, and whole-batch fuel update together.

2
1 potato pan + 1 chicken pan

One oven wave; use upper and lower racks and rotate the pans.

Approximately 65–75 minutesKeep potatoes and raw chicken on their own uncrowded pans.

CHECK IT OFF

Grocery List

4 generous servings
Choose your prep path

Potatoes

Chicken + breading

House Crunch Seasoning

High-Protein Honey Mustard

Optional additions

GLUTEN-FREE

Use a clean first batch.

Use certified-GF flour or rice flour and certified-GF panko. Prepare it first with clean bowls, tools, parchment, tongs, and a separate pan.

MILK + EGG

Every path stays visible.

The tenders and wedges are dairy-free before sauce. Greek yogurt contains milk, and breading contains egg; use verified alternatives and check every packaged label.

THE GAME PLAN

Let's Cook

  1. 01

    Heat the oven and set up the pans

    Preheat the oven to 425°F with racks in the upper and lower thirds, line the required pans, and lightly coat the chicken pan or oven-safe wire rack with oil spray.

  2. 02

    Make the dip first

    Stir the Greek yogurt, mustard, and honey until smooth and refrigerate it before opening the raw chicken; for the Rookie Cheat Code, keep bottled honey mustard sealed until mealtime.

  3. 03

    Mix the seasoning

    Combine the garlic powder, smoked paprika, onion powder, kosher salt, and black pepper in a small bowl.

  4. 04

    Cut and season the potatoes

    Scrub and dry the potatoes, cut each into eight even wedges, toss with olive oil and one-third of the seasoning, and spread cut-side down with visible space between pieces.

  5. 05

    Give the potatoes a head start

    Roast the potatoes for 20 minutes before the chicken enters the oven.

    BUILT-IN TIMER AVAILABLE IN COOKING MODE
  6. 06

    Build the breading station

    Arrange seasoned flour, whisked egg wash, and panko in three shallow bowls, reserving clean seasoning before raw chicken is opened when seasoned panko is used.

  7. 07

    Prepare and bread the chicken

    Do not rinse the chicken; coat each even strip in flour, egg wash, and panko, place pieces apart on the chicken pan, and mist the tops lightly with oil spray.

  8. 08

    Close the raw-chicken zone

    Discard every leftover breading mixture that touched raw chicken, then wash hands and clean and sanitize the board, knife, bowls, counter, and utensils before continuing.

  9. 09

    Flip the potatoes and add the chicken

    Flip the wedges, add the chicken pan on the other rack, and roast both pans for 10 minutes.

    BUILT-IN TIMER AVAILABLE IN COOKING MODE
  10. 10

    Flip, rotate, and finish

    Flip the tenders, rotate and switch the pans, roast 6 minutes, then verify the thickest chicken reaches 165°F and continue under-temperature pieces in 2-minute increments.

    BUILT-IN TIMER AVAILABLE IN COOKING MODE
  11. 11

    Serve the rep

    Rest the safely cooked chicken for 3 minutes, then serve it with the potato wedges and honey-mustard dip.

    BUILT-IN TIMER AVAILABLE IN COOKING MODE

ATHLETE FUEL CHECK

Built for training.

Estimated per serving: six ounces of chicken, eight ounces of wedges, breading, oil, and High-Protein Honey Mustard.

PROTEIN54g

Per serving

CARBOHYDRATES85g

Per serving

CALORIES700

per serving

FAT17g

per serving

FIBER5g

per serving

SODIUM900mg

per serving

Whole-batch nutrition · 4 servings+
calories2,800protein216gcarbs340gfat68gfiber20gsodium3,600mg

Nutrition is an estimate. Breading adhesion, oil spray, product brands, and the Rookie Cheat Code can change the final numbers, especially sodium.

FIRST-TENDER STRATEGY

Control the flavor.

Keep the dip on the side and begin with one plain tender and one crisp wedge. Try a small dip when the texture feels familiar.

TRAINING-DAY UPGRADE

Already a strong meal.

This meal already delivers a strong combination of protein and carbohydrates. After a long or intense practice, add fruit, extra wedges, milk, or a favorite vegetable for more total fuel.

MAKE IT YOURS

One method. Plenty of finishes.

Bring the heat

Add cayenne to the seasoning or serve hot sauce on the side.

Parmesan crunch

Mix grated Parmesan into the panko if dairy is safe.

Extra crispy

Use an oven-safe wire rack and mist both sides lightly with oil.

Different dip

Use ketchup, barbecue sauce, ranch, or another familiar sauce.

Gluten-free

Use certified-GF flour and panko and follow the cross-contact guidance.

Dairy-free

The tenders and wedges are already dairy-free; choose a dairy-free sauce.

No chicken slicing

Buy pre-cut chicken tenderloins.

Air-fryer reheat

Reheat leftovers until crisp, then confirm the chicken reaches 165°F.

MONDAY LEFTOVER MOVE

Run it back without repeating dinner.

Chop reheated tenders into a wrap, quesadilla, rice bowl, or salad, or turn the wedges into breakfast potatoes with eggs. Refrigerate within 2 hours, use within 3–4 days, and reheat leftovers to 165°F.

Crispy oven-baked chicken tenders with golden potato wedges and honey-mustard dipping sauce.

REP STATUS

You made the meal.

Mark the rep complete. This does not change workout XP, streaks, readiness, Training Data, or VECTOR.

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