with Roasted Veggies and Sweet Potato Mash
Parmesan-crusted chicken with creamy mashed sweet potato and roasted red peppers is sure to win over even the pickiest eaters in your household! Ingredients: Chicken breast • Sweet potato • Green beans • Sweet bell pepper • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Parmesan cheese (pasteurized milk, modified milk ingredients, water, modified corn starch and/or potato starch, cheese (milk, bacterial culture, salt, microbial enzyme, lipase), salt, citric acid, sodium phosphate, lactic acid, flavour, sodium citrate, potassium sorbate, caramel colour, beta-carotene, anticaking blend (potato starch, corn starch, dextrose, calcium sulfate, cellulose, natamycin, enzyme)) (milk)
Allergens
Utensils
Tags
Chicken Breasts
2 unit(s)
Italian Breadcrumbs
4 tbsp
Sweet Bell Pepper
1 unit(s)
Green Beans
170 g
Sweet Potato
2 unit(s)
Mayonnaise
2 tbsp
Parmesan Cheese, shredded
0.25 cup
Salt
0.25 tsp
Unsalted Butter
2 tbsp
Pepper
0.125 tsp
Milk
2 tbsp
Oil
2 tbsp
- Before starting, preheat the oven to 425°F. Wash and dry all produce.
- Peel, then cut sweet potatoes into 1-inch pieces.
- To a large pot, add sweet potatoes, 1 tsp (2 tsp) salt and enough water to cover (by approx. 1-2 inches). Cover and bring to a boil over high heat.
- Once boiling, reduce heat to medium. Simmer uncovered for 10-12 min, until sweet potatoes are fork-tender.
- Meanwhile, core, then cut pepper into 1/2-inch slices.
- Trim green beans.
- In a shallow dish, combine breadcrumbs and Parmesan.
- To a parchment-lined baking sheet, add peppers, green beans and 1 tbsp (2 tbsp) oil to a parchment-lined baking sheet.
- Season with salt and pepper, then toss to combine.
- Roast in the middle of the oven 14-17 min, until veggies are tender-crisp.
- Meanwhile, pat chicken dry with paper towels.
- Carefully slice each chicken breast in half through the centre, parallel to the cutting board. (NOTE: You will have 4 pieces of chicken for 2 servings and 8 pieces for 4 servings.)
- Coat chicken all over with mayo.
- Working with one piece of chicken at a time, firmly press both sides into breadcrumb mixture to coat completely.
- Heat a large non-stick pan over medium.
- When hot, add 1 tbsp oil, then chicken. Pan-fry 2-3 min per side, until golden. (NOTE: Don't crowd the pan. Cook in batches for 4 servings, using 1 tbsp oil per batch).
- Transfer chicken to another parchment-lined baking sheet.
- Roast in the top of the oven 5-6 min, until cooked through.**
- When sweet potatoes are fork-tender, drain and return them to the same pot, off heat.
- Mash 2 tbsp (4 tbsp) butter and 2 tbsp (4 tbsp) milk into sweet potatoes until smooth. Season with 1/8 tsp (1/4 tsp) salt and pepper.
- Divide sweet potato mash, Parmesan chicken and roasted veggies between plates.
If you've opted to get chicken breasts, cook them in the same way the recipe instructs you to cook the pork chops.**
820
kcal
Calories
45
g
Fat
14
g
Saturated Fat
54
g
Carbohydrate
14
g
Sugar
9
g
Dietary Fiber
49
g
Protein
175
mg
Cholesterol
990
mg
Sodium
1
g
Trans Fat
1550
mg
Potassium
250
mg
Calcium
3.5
mg
Iron
