Give juicy chicken recipe zippy, crunchy coating

Here's a quick, versatile chicken recipe to share with your family.
By Linda Gassenheimer Published: May 1, 2013
Advertisement
;

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

Panko breadcrumbs are a Japanese variety 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.

This meal contains 599 calories with 36 percent from fat.

MCT Information Services

Advertisement


HORSERADISH ENCRUSTED CHICKEN

¾ pound boneless, skinless chicken thighs

¼ cup reduced-fat mayonnaise

2 tablespoons prepared horseradish

¼ cup panko breadcrumbs

2 teaspoons olive oil

Salt and freshly ground pepper

• Remove visible fat from the chicken. Mix mayonnaise with horseradish 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 more minutes. A meat thermometer should read 165 degrees. Remove to 2 dinner plates and sprinkle with salt and pepper to taste. Makes 2 servings.

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

¾ pound sweet potatoes

2 cups sugar snap peas, trimmed

1 teaspoon minced garlic

1 teaspoon canola oil

Salt and freshly ground pepper

• Peel potatoes and cut into strips the size of the peas (about 2 inches by ½-inch).

• In microwave: Place potatoes, peas and garlic in a microwave-safe bowl. Microwave on high for 3 minutes.

• On stove top: Bring a saucepan of water to a boil and add the potatoes. Boil 3 minutes. Add peas and garlic. Boil 2 more minutes. Drain.

• Add olive oil and salt and pepper. Toss well.

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 g carbohydrates, 6.8 g fiber, 97 mg sodium.

SOURCE: Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com.

Helpful hints

• Calorie cutter: Boneless, skinless chicken breasts can be used instead of thighs.

• Kitchen efficiency: While chicken cooks, make potatoes and snap peas.

• To buy: ¾ pound boneless, skinless chicken thighs; 1 jar reduced-fat mayonnaise; 1 jar prepared horseradish; 1 container panko breadcrumbs; 1 package sugar snap peas; 1 pound sweet potatoes.

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

• Wine tip: Let's try a lightly sweet white chenin blanc to ease the sting of the horseradish.

Trending Now



AROUND THE WEB

  1. 1
    15 hurt when fire trucks crash; one plows into restaurant
  2. 2
    Meet the sisters saving Spanish horses from slaughter
  3. 3
    News 9: Man accused of child sex crimes during game of truth or dare
  4. 4
    KOCO: Oklahoma City shooting range first to offer bullets, booze
  5. 5
    Lance Armstrong makes rare public appearance ... as a bike mechanic
+ show more