Dinner in minutes

Juicy chicken gets zippy, crunchy coating

 

Main dish

Horseradish Encrusted Chicken

3/4 pound boneless, skinless chicken thighs

1/4 cup reduced-fat mayonnaise

2 tablespoons prepared horseradish

1/4 cup panko bread crumbs

2 teaspoons olive oil

Salt and freshly ground pepper

Remove visible fat from the chicken. Mix mayonnaise with horseradish in a bowl. Place bread crumbs on a plate. Dip chicken into the mayonnaise mixture, making sure all sides are coated. Then, dip chicken into bread crumbs, 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.


Side dish

Garlic Sweet Potatoes and Sugar Snap Peas

3/4 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 1/2-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.


linda@dinnerinminutes.com

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 sautéed.

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.

This meal contains 599 calories with 36 percent from fat.

Fred Tasker’s wine tip: Let’s try a lightly sweet white chenin blanc to ease the sting of the horseradish.

Helpful hints

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

• Two garlic cloves can be substituted for the minced garlic.

Countdown

• Prepare ingredients.

• Make chicken.

• While chicken cooks, make potatoes and snap peas.

Shopping list

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

•  To buy: 3/4 pound boneless, 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.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.

Read more Dinner In Minutes stories from the Miami Herald

  • dinner in minutes

    Dinner in minutes: Easy gyro sandwiches with tzatziki

    Gyros are pita bread sandwiches filled with meat, lettuce, tomatoes and the yogurt sauce tzatziki. They were traditionally made with compressed meat: ground beef or lamb mixed with spices and packed onto a spit that rotates in front of a fire until the meat is cooked. Today, many gyros are made with strips of marinated beef.

  • Dinner in minutes

    Dinner in Minutes: Filipino adobo chicken

    Mild, tangy Chicken Adobo is one of the national dishes of the Philippines. The meat stews in a vinegar sauce cooked slowly over low heat. When University of Miami author and creative writing professor Evelina Galang asked me “Why aren’t there more Filipino restaurants,” I decided to create this quick dinner. This shortened version has the flavors without the hours.

  •  
Mu Shu Pork Wrap with Bok Choy

    Dinner in minutes

    Dinner in Minutes: Mu Shu Pork Wrap with Stir-Fried Bok Choy

    This is a quick take on a popular Chinese classic. It’s made with sautéed pork tenderloin and shredded cabbage, which cook in just a few minutes in a hot wok. I have used whole wheat tortillas as the wrap.

Miami Herald

Join the
Discussion

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category