Crispy Chicken with Mashed Sweet Potatoes & Green Beans
Recipe by Becky Duffett | Photo by Erin Kunkel
Crispy, crunchy hen breasts aren’t too outrageous, in the event you pan-fry them in an inexpensive amount of high-quality olive oil. Serve with mashed candy potatoes and tender-crisp inexperienced beans for pure comfort.
1 lb (500 g) sweet potatoes, peeled and reduce into chunks
Salt and freshly ground pepper
1 teaspoon extra-virgin olive oil, plus 2 tablespoons
¼ cup (2 fl oz/60 ml) hen stock, decreased sodium, or water
1 lb (500 g) boneless, skinless hen breasts
1 cup (1½ oz/45 g) whole-wheat breadcrumbs, preferably panko
1 lb (500 g) green beans, trimmed
1 tablespoon roughly chopped hazelnuts
Preheat the oven to low (200°F/95°C). Put the candy potatoes in a pot, pour in chilly water to cover, and salt the water. Bring to a boil and prepare dinner till tender when pierced with a fork, about 12 minutes, depending on the dimensions of the chunks. Drain and let steam within the colander for a minute or two. Return the sweet potatoes to the pot and mash. Add 1 teaspoon of the olive oil, the hen inventory, and ½ teaspoon salt and stir to mix. Cover and maintain heat.
Place the hen breasts between 2 sheets of plastic wrap on a chopping board. Using a rolling pin, pound to a good thickness. Discard the plastic. Sprinkle the hen on each side with salt and pepper. Pour the breadcrumbs onto a plate, and place a clear plate subsequent to it. Working with one piece of hen at a time, coat with breadcrumbs, pressing gently to help them stick. Repeat with all the hen, stacking the coated pieces on the clean plate.
In a big nonstick frying pan over medium-high warmth, warm the remaining 2 tablespoons olive oil. Fry the hen, turning as soon as, till golden brown, about 3 minutes per aspect. Reduce the heat to medium and proceed to prepare dinner until firm to the contact, 5 minutes longer. Add another drizzle of oil to the pan to stop the breadcrumbs from scorching, if needed. Transfer the hen to a plate and maintain warm within the oven.
Wipe out any breadcrumbs, however depart just a little oil in the pan. Return the pan to the warmth. Add the green beans and season with salt and pepper. Sauté until shiny green and tender-crisp, three minutes. Add the hazelnuts and stir till fragrant, 30 seconds.
Slice the hen across the grain. Heap the mashed sweet potatoes on plates, place the hen and green beans on the aspect, and serve warm.
Makes 4 servings
Nutrition Facts (per serving)
Protein 31 g
Total fats 13 g
Saturated fat 2 g
Carbs 40 g
Fiber 8 g
Total sugars 10 g
Added sugars 1 g
Sodium 222 mg
This article shouldn’t be meant to substitute for informed medical recommendation. You shouldn’t use this info to diagnose or deal with a health drawback or situation. Always verify with your physician earlier than changing your weight-reduction plan, altering your sleep habits, taking supplements, or beginning a new fitness routine.