Sunflower Seed-Crusted Chicken
Roasted Sweet Potatoes with Kale
Ingredients
- ¼ cup roasted, salted sunflower kernels
- ¼ cup Italian panko breadcrumbs
- ½ tsp lemon zest
- ¾ lb boneless, skinless chicken breasts, halved lengthwise
- ⅛ tsp kosher salt
- ⅛ tsp pepper
- 2 Tbsp 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 small 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 potatoes
- 1 Tbsp minced garlic
- ¼ tsp salt
- ¼ tsp pepper
- 2 tsp olive oil
- 1 tsp lemon juice
- 1 cup baby kale
- 2 Tbsp freshly shredded Parmesan cheese
Side Dish Instructions
- Preheat oven to 450°F. Toss together potatoes, 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 |
433
|
146
|
579
|
| Fat (g) | 24 | 7 | 31 |
| Sat. Fat (g) | 3 | 2 | 5 |
| Protein (g) | 42 | 5 | 47 |
| Carb (g) | 11 | 17 | 28 |
| Fiber (g) | 3 | 3 | 6 |
| Sodium (mg) | 413 | 462 | 875 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
