Featured Recipe: Crispy Crusted Chicken with Garlic Sweet Potatoes and Sugar Snap Peas


Copyright Linda Gassenheimer

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Horseradish mixed with mayonnaise gives a zip to these boneless, skinless chicken thighs while the Panko breadcrumbs  form a golden crust.  Chicken thighs have great flavor and remain juicy when sautéed.

Panko breadcrumbs are a Japanese variety of breadcrumbs and are made from bread that has been baked or toasted giving them a firm texture.

The potatoes and Snap Peas take only minutes to make in a microwave oven.

 

Recipes

Crispy Crusted Chicken

Recipe by Linda Gassenheimer

3/4 pound boneless, skinless chicken thighs

1/4 cup reduced-fat mayonnaise

2 tablespoons prepared horseradish

1/4 cup panko breadcrumbs

2 teaspoons olive oil

Remove visible fat from the chicken. Mix mayonnaise and horseradish together in a bowl.  Place breadcrumbs on a plate.  Dip chicken into the mayonnaise mixture, making sure all sides are coated. Then, dip chicken into breadcrumbs coating all sides.  Heat oil in a large nonstick skillet over medium heat.  Add chicken.  Cook 5 minutes, turn and cook 5 minutes. A meat thermometer should read 165 degrees. Remove to 2 dinner plates and sprinkle with salt and pepper to taste.  Makes 2 servings.

Garlic Sweet Potatoes and Sugar Snap Peas

Recipe by Linda Gassenheimer

3/4 pound sweet potatoes

2 cups sugar snap peas, trimmed

1 teaspoon minced garlic

1 teaspoon olive oil

Salt and freshly ground black pepper

Peel potatoes and cut into strips about the same size as the sugar snap peas (about 2-inches by 1/2-inch).

 

Microwave method:

Place potatoes, sugar snap peas and garlic in a microwave-safe bowl.  Microwave on high for 3 minutes.

Stove top method:

Bring a sauce pan of water to a boil and add the potatoes.  Boil 3 minutes, add sugar snap peas and garlic. Boil 2 more minutes. Drain.

Add olive oil and salt and pepper.  Toss well. Makes 2 servings.

Nutrition Information

Crispy Crusted Chicken: Per serving: 402 calories (48 percent from fat), 21.5 g fat (3.8 g saturated, 7.7 g monounsaturated), 138 mg cholesterol, 36.5 g protein, 13.4 g carbohydrates, 1.1 g fiber, 504 mg sodium. Garlic Sweet Potatoes and Sugar Snap Peas: Per serving: 196 calories (11 percent from fat), 2.5 g fat (0.4 g saturated, 1.7 g monounsaturated), no cholesterol, 4.6 g protein, 40.0 g carbohydrates, 6.8 g fiber, 97 mg sodium.

Shopping List

To buy: 3/4 pound boneless, skinless chicken thighs, 1 jar reduced-fat mayonnaise, 1 jar prepared horseradish, 1 container panko breadcrumbs, 1 package sugar snap peas and  1 pound sweet potatoes.

Staples: Olive oil, minced garlic, salt and black peppercorns.

 

Helpful Hints

  • Boneless, skinless chicken breasts can be used instead of thighs.
  • 2 garlic cloves can be substituted for the minced garlic.

Countdown:

  • Prepare ingredients.
  • Make chicken.
  • While chicken cooks, make potatoes and snap peas.