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Juicy chicken gets zippy, crunchy coating

 
Horseradish encrusted chicken with garlic sweet potatoes and snap peas
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Horseradish encrusted chicken with garlic sweet potatoes and snap peas
Al Diaz / Miami Herald Staff

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.


By Linda Gassenheimer

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.

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