Kid-Friendly
Coconut-Crusted Chicken
Sesame Broccoli and Red Pepper
Ingredients
- 1 large egg
- ½ Tbsp water
- ½ cup unsweetened flaked coconut
- ¼ cup whole wheat flour
- ¾ lb boneless, skinless chicken breasts, cut into strips
- 2 Tbsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
- 2 Tbsp olive-oil mayonnaise
- 1 Tbsp natural apricot preserves (such as St. Dalfour)
- 1 Tbsp chopped green onion
- ½ Tbsp Dijon mustard
- ⅛ tsp paprika
Instructions
- Whisk together egg and water in a shallow bowl; combine coconut and flour in a second shallow bowl.
- Dip chicken in beaten egg; dredge in coconut mixture, pressing gently to adhere.
- Cook chicken in hot oil in a large nonstick skillet over medium-high heat 2 to 3 minutes per side or until done. Drain on a wire rack on paper towels; sprinkle with salt and pepper while still warm.
- Stir together mayonnaise and remaining ingredients; serve with chicken.
Side Dish Ingredients
- 1 (12-oz) pkg broccoli florets
- 1 organic red bell pepper, cut into strips
- 1 clove garlic, minced
- 1 Tbsp sesame oil
- ¼ cup water
- 1 Tbsp toasted sesame seeds
- ¼ tsp salt
- ⅛ tsp pepper
Side Dish Instructions
- Sauté broccoli, bell pepper, and garlic in hot oil in a large skillet over medium heat 2 minutes. Add water; cover and steam 5 minutes or until crisp-tender.
- Uncover and stir in sesame seeds, salt, and pepper. Cook 2 minutes or until liquid has evaporated.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
448
|
101
|
549
|
| Fat (g) | 28 | 6 | 34 |
| Sat. Fat (g) | 9 | 1 | 10 |
| Protein (g) | 31 | 4 | 35 |
| Carb (g) | 18 | 9 | 27 |
| Fiber (g) | 4 | 4 | 8 |
| Sodium (mg) | 396 | 227 | 623 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
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