Kid-Friendly
Coconut-Crusted Chicken
Sesame Broccoli and Red Peppers
Ingredients
- 2 large eggs
- 1 Tbsp water
- 1 cup unsweetened flaked coconut
- ½ cup whole wheat flour
- 1½ lb boneless, skinless chicken breasts, cut into strips
- ¼ cup olive oil, divided
- ½ tsp salt
- ½ tsp pepper
- ¼ cup olive-oil mayonnaise
- 2 Tbsp natural apricot preserves
- 1 green onion, chopped
- 1 Tbsp Dijon mustard
- ¼ tsp paprika
Instructions
- Whisk together eggs 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 two batches, in 2 Tbsp hot oil per batch in a large nonstick skillet over medium-high heat 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
- 2 (12-oz) pkg broccoli florets
- 2 organic red bell peppers, cut into strips
- 2 cloves garlic, minced
- 2 Tbsp sesame oil
- ½ cup water
- 2 Tbsp toasted sesame seeds
- ½ tsp salt
- ¼ tsp pepper
Side Dish Instructions
- Sauté broccoli, bell peppers, 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 | 6 | 6 | |
| 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.
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