Horseradish mixed with mayonnaise gives a zip to these boneless, skinless chicken thighs while the panko breadcrumbs form a golden crust.

Panko breadcrumbs are a Japanese variety of breadcrumbs and are made from bread that has been baked or toasted giving them a firm texture.

Helpful Hints:

Boneless, skinless chicken breasts can be used instead of thighs.

Countdown:

Prepare ingredients.

Make chicken.

While chicken cooks, make potatoes and snap peas.

Horseradish Encrusted Chicken

Recipe by Linda Gassenheimer

3/4 pound boneless, skinless chicken thighs

3 tablespoons reduced-fat mayonnaise

4 tablespoons prepared horseradish

1/4 cup panko breadcrumbs

Olive oil spray

Salt and freshly ground black pepper

Remove visible fat from the chicken. Mix mayonnaise and horseradish together in a bowl. Place breadcrumbs on a plate. Dip chicken into the mayonnaise mixture, making sure all sides are coated. Then dip chicken into breadcrumbs coating all sides. Heat a large nonstick skillet over medium heat and spray with olive oil spray. Add chicken. Cook 5 minutes, turn and cook 5 minutes. A meat thermometer should read 170 degrees. Remove to 2 dinner plates and sprinkle with salt and pepper to taste. Makes 2 servings.

Per serving: 350 calories, 17 g fat, 3 g saturated fat, 6 g monounsaturated fat, 160 mg cholesterol, 35 g protein, 13 g carbohydrates, 2 g dietary fiber, 4 g sugars, 530 mg sodium, 520 mg potassium, 340 mg phosphorus.

Exchanges: 1/2 starch, 5 lean protein, 1 1/2 fat

Garlic Sweet Potatoes and Sugar Snap Peas

Recipe by Linda Gassenheimer

1/2 pound sweet potatoes

2 cups sugar snap peas, (about 6 ounces)

1 teaspoon minced garlic

1 teaspoon olive oil

Salt and freshly ground black pepper

Peel potatoes and cut into strips about the same size as the sugar snap peas (about 2-inches by 1/2-inch).

Microwave method:

Place potatoes, sugar snap peas and garlic in a microwave-safe bowl. Cover with a plate or plastic wrap. Microwave on high for 3-4 minutes. Potatoes should be cooked through.

Stove top method:

Bring a saucepan of water to a boil and add the potatoes. Boil 3 minutes, add sugar snap peas and garlic. Boil 2 more minutes. Drain.

Add olive oil and salt and pepper. Toss well.

Per serving: 150 calories, 2.5 g fat, 0 g saturated fat, 1.5 g monounsaturated fat, 0 mg cholesterol, 4 g protein, 29 g carbohydrates, 5 g dietary fiber, 7 g sugars, 65 mg sodium, 520 mg potassium, 90 mg phosphorus

Exchanges: 1 1/2 starch, 2 vegetable, 1 fat

Shopping List:

3/4 pound boneless, skinless chicken thighs, 1 jar reduced-fat mayonnaise, 1 bottle prepared horseradish, 1 container panko breadcrumbs, 1/2 pound sweet potatoes and 1 package sugar snap peas (6 ounces needed).

Staples: Olive oil spray, olive oil, minced garlic, salt and black peppercorns.

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