Tuesday, 14 August 2012

Breaded Chicken with
Baked Yams, Veggie Medley

Breaded Chicken with Baked Yams
& Veggie Medley

This meal is fast and easy and can be made in 30min!
So nutritious and low in fat.  It's not your usual Breaded Chicken.  Join me and see why!

4 chicken breast, deboned, skinned
1/4cup mayonnaise
1 tbsp each fresh herbs, basil & oregano
salt & pepper to taste
1 cup bread crumbs, seasoned
 2 yams, peeled and cut into fries
1 tbsp each chipotle rub & rosemary
2-3 tbsp vegetable oil
2 200g pkgs. snow peas, stringed
1 small zucchini, washed chopped
1 green onion

Preheat oven to broil.

Place mayonnaise, chicken, and 1/2 of the herbs in a pie plate and using hands coat chicken all over. Season to taste, lightly. Set aside.

Place yams on a large baking sheet and drizzle with 2-3 tbsp vegetable oil. (Do not use EVOO it will smoke).  Add seasoning, toss to coat, place under broiler. * Set timer for 5min if you will not remember to check oven*

Sprinkle crumbs on a piece of wax paper. Using tongs place one fillet onto crumbs using the ridges of the tongs scoop the crumbs onto the top of the chicken and with a clean hand gently press crumbs onto chicken.  Turn over and scoop bread crumbs and press.  Repeat until finished with all fillets.

In a heated large skillet add EVOO sparingly and place fillets in skillet, do not overlap or spray the top and bottom of chicken and place on baking sheet for 15min. for a low cal meeal.

Cook until golden brown on all sides. Place in bottom oven rack to keep warm.

Check yams! Using tongs turn over.  Cook for another 5 min.  Checking for browning until all sides are cooked 10-15min in total. Do not let burn.

In a medium heated skillet, add green onion, peas and zucchini, crisp slightly for 1-2 min on med. high, then reduce heat to cook through for 5min. Season to taste.  Sprinkle remaining herbs over and toss  to coat.

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