Crispy Chicken with Mashed Sweet Potatoes & Green Beans
Recipe by Becky Duffett | Photo by Erin Kunkel
Crispy, crunchy chicken breasts aren’t too outrageous, if you pan-fry them in a reasonable amount of high-quality olive oil. Serve with mashed sweet potatoes and tender-crisp green beans for pure comfort.
1 lb (500 g) sweet potatoes, peeled and cut into chunks
Salt and freshly ground pepper
1 teaspoon extra-virgin olive oil, plus 2 tablespoons
¼ cup (2 fl oz/60 ml) chicken stock, reduced sodium, or water
1 lb (500 g) boneless, skinless chicken 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 sweet potatoes in a pot, pour in cold water to cover, and salt the water. Bring to a boil and cook until tender when pierced with a fork, about 12 minutes, depending on the size of the chunks. Drain and let steam in the colander for a minute or two. Return the sweet potatoes to the pot and mash. Add 1 teaspoon of the olive oil, the chicken stock, and ½ teaspoon salt and stir to combine. Cover and keep warm.
Place the chicken breasts between 2 sheets of plastic wrap on a cutting board. Using a rolling pin, pound to an even thickness. Discard the plastic. Sprinkle the chicken on both sides with salt and pepper. Pour the breadcrumbs onto a plate, and place a clean plate next to it. Working with one piece of chicken at a time, coat with breadcrumbs, pressing gently to help them stick. Repeat with all of the chicken, stacking the coated pieces on the clean plate.
In a large nonstick frying pan over medium-high heat, warm the remaining 2 tablespoons olive oil. Fry the chicken, turning once, until golden brown, about 3 minutes per side. Reduce the heat to medium and continue to cook until firm to the touch, 5 minutes longer. Add another drizzle of oil to the pan to prevent the breadcrumbs from scorching, if necessary. Transfer the chicken to a plate and keep warm in the oven.
Wipe out any breadcrumbs, but leave a little oil in the pan. Return the pan to the heat. Add the green beans and season with salt and pepper. Sauté until bright green and tender-crisp, 3 minutes. Add the hazelnuts and stir until fragrant, 30 seconds.
Slice the chicken across the grain. Heap the mashed sweet potatoes on plates, place the chicken and green beans on the side, and serve warm.
Makes 4 servings
Nutrition Facts (per serving)
Protein 31 g
Total fat 13 g
Saturated fat 2 g
Carbs 40 g
Fiber 8 g
Total sugars 10 g
Added sugars 1 g
Sodium 222 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.