Sunflower Seed-Crusted Chicken
Roasted Sweet Potato with Kale
Ingredients
- ⅓ cup roasted, salted sunflower kernels
- ⅓ cup Italian panko breadcrumbs
- ¼ tsp lemon zest
- ¾ lb boneless, skinless chicken breasts, halved lengthwise
- ⅛ tsp kosher salt
- ⅛ tsp pepper
- 2 tsp organic roasted garlic mayonnaise
- 2 tsp olive oil
Instructions
- Preheat oven to 450°F. Combine seeds, panko, and lemon zest in a shallow bowl. Sprinkle chicken with salt and pepper; dip in mayonnaise, and dredge in breadcrumb mixture, pressing gently to adhere.
- Cook chicken in hot oil in a large skillet over medium-high heat 2 to 3 minutes per side or until browned. Transfer to a foil-lined baking sheet. Bake 4 to 6 minutes or until done.
Side Dish Ingredients
- 1 cup peeled, cubed sweet potato
- 1 Tbsp minced garlic
- ⅛ tsp salt
- ⅛ tsp pepper
- 2 tsp olive oil
- 1 tsp fresh lemon juice
- 2 cups baby kale
- 1½ Tbsp freshly shredded Parmesan cheese
Side Dish Instructions
- Preheat oven to 450°F. Toss together potato, garlic, salt, pepper, oil, and lemon juice on a greased rimmed baking sheet.
- Bake 18 to 22 minutes or until tender; toss with kale, and sprinkle with cheese.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
416
|
183
|
599
|
| Fat (g) | 22 | 7 | 29 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 42 | 7 | 49 |
| Carb (g) | 11 | 27 | 38 |
| Fiber (g) | 3 | 4 | 7 |
| Sodium (mg) | 398 | 308 | 706 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
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