Sunflower Seed-Crusted Chicken
Roasted Sweet Potatoes with Kale
Wine Recommendation
Sonoma-Cutrer Chardonnay
Ingredients
- 1 cup roasted, salted sunflower kernels
- 1 cup Italian panko breadcrumbs
- 1 tsp lemon zest
- ⅓ cup mayonnaise
- 2 tsp minced garlic
- 2 lb boneless, skinless chicken breasts, halved lengthwise
- ½ tsp salt
- ½ tsp pepper
- 2 Tbsp olive oil
Instructions
- Preheat oven to 450°F. Combine seeds, breadcrumbs, and lemon zest in a shallow bowl.
- Stir together mayonnaise and garlic 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 2 batches, in 1 Tbsp hot oil per batch 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 chicken is done.
Side Dish Ingredients
- 1 (16-oz) pkg peeled, cubed sweet potatoes
- 3 Tbsp minced garlic
- ½ tsp salt
- ½ tsp pepper
- 2 Tbsp olive oil
- 1 Tbsp lemon juice
- 1 (5-oz) pkg baby kale
- ¼ cup shredded Parmesan cheese (or use shaved Parmesan)
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 | 6 | 6 | |
| Calories |
423
|
144
|
567
|
| Fat (g) | 26 | 6 | 32 |
| Sat. Fat (g) | 4 | 1 | 5 |
| Protein (g) | 38 | 4 | 42 |
| Carb (g) | 11 | 19 | 30 |
| Fiber (g) | 3 | 3 | 6 |
| Sodium (mg) | 459 | 329 | 788 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
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- Seven Dinner Menus
- Matching Grocery List
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