Dinner in Minutes: Juicy chicken gets crunchy coating
By Linda Gassenheimer
Published: Tuesday, April 23, 2013, 9:00 p.m.
Horseradish mixed with mayonnaise gives zip to boneless, skinless chicken thighs, while panko bread crumbs form a golden crust. Chicken thighs have great flavor and remain juicy when sauteed.
Panko bread crumbs 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.
For the wine, let's try a lightly sweet white chenin blanc to ease the sting of the horseradish.
Linda Gasseneimer is a food writer for the Miami Herald. Write to her in care of Living, Pittsburgh Tribune-Review, D.L. Clark Building, 503 Martindale St., Pittsburgh, PA, 15212, or email email@example.com.
¾ pound boneless, skinless chicken thighs
¼ cup reduced-fat mayonnaise
2 tablespoons prepared horseradish
¼ cup panko bread crumbs
2 teaspoons olive oil
Salt and freshly ground black pepper, to taste
Remove the visible fat from the chicken. Mix the mayonnaise with the horseradish in a bowl. Place the bread crumbs on a plate. Dip the chicken into the mayonnaise mixture, making sure all sides are coated. Then, dip the chicken into the bread crumbs, coating all sides.
Heat the oil in a large, nonstick skillet over medium heat. Add the chicken. Cook for 5 minutes; turn and cook for 5 more minutes. A meat thermometer should read 165 degrees. Remove totwo dinner plates and season with salt and pepper.
Makes 2 servings.
Nutrition information per serving: 402 calories, 22 grams fat (4 grams saturated), 138 milligrams cholesterol, 37 grams protein, 13 grams carbohydrates, 1 gram dietary fiber, 504 milligrams sodium
Garlic Sweet Potatoes and Sugar Snap Peas
¾ pound sweet potatoes
2 cups sugar snap peas, trimmed
1 teaspoon minced garlic
Water, if using stove top
1 teaspoon canola oil
Salt and freshly ground black pepper, to taste
Peel the potatoes and cut them into strips the size of the peas (about 2 inches by ½ inch).
In a microwave: Place the potatoes, peas and garlic in a microwave-safe bowl. Microwave on high for 3 minutes.
On a stove top: Bring a saucepan of water to a boil, and add the potatoes. Boil for 3 minutes. Add the peas and garlic. Boil for 2 more minutes. Drain.
Add the olive oil, and season with salt and pepper. Toss well.
Nutrition information per serving: 196 calories, 3 grams fat (0 saturated), 0 cholesterol, 5 grams protein, 40 grams carbohydrates, 7 grams dietary fiber, 97 milligrams sodium
Boneless, skinless chicken breasts can be used instead of thighs.
Two garlic cloves can be substituted for the minced garlic.
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