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Dinner in Minutes: Juicy chicken gets crunchy coating

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Panko bread crumbs give a golden crust to boneless, skinless chicken thighs while horeradish gives the taste a bit of zing.

Shopping list

Here are the ingredients you'll need for tonight's' Dinner in Minutes:

To buy: ¾ pound boneless and skinless chicken thighs, 1 jar reduced-fat mayonnaise, 1 jar prepared horseradish, 1 container panko bread crumbs, 1 package sugar snap peas, 1 pound sweet potatoes,

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

'American Coyotes' Series

Traveling by Jeep, boat and foot, Tribune-Review investigative reporter Carl Prine and photojournalist Justin Merriman covered nearly 2,000 miles over two months along the border with Mexico to report on coyotes — the human traffickers who bring illegal immigrants into the United States. Most are Americans working for money and/or drugs. This series reports how their operations have a major impact on life for residents and the environment along the border — and beyond.

By Linda Gassenheimer
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 tribliving@tribweb.com.

Horseradish-Encrusted Chicken

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

Hints

Boneless, skinless chicken breasts can be used instead of thighs.

Two garlic cloves can be substituted for the minced garlic.

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