Brittney's Lean Chicken & Potatoes
Yesterday, while I was perusing the internet, I came across my friend Brittney's blog which featured a recipe for a healthy "fried" chicken and mashed potato meal. You can check out her blog here. If you grew up in the south, you know that fried chicken and mashed potatoes is a permanent staple here.
When I first saw this recipe, I knew that I had to try it, and I just so happened to already have most of the ingredients at home. I tweaked her recipe just a little bit to incorporate some flavors that I thought would accompany the meal well. Instead of carrots, I sauteed some spinach.
What you need:
Chicken:
2 chicken breasts (I used one breast and 1 leg quarter)
1/2 cup of pecans
1 tablespoon olive oil
salt and pepper to taste
1 teaspoon dried basil
Preheat your oven to 350 degrees. Line a cookie sheet with tin foil.
Place your pecans in a food processor (or blender) and grate until fine. Place the pecans on a shallow plate.
Rub olive oil on each breast and sprinkle salt & pepper on both sides. Coat each breast with pecans. Sprinkle basil on top of pecan coating. Place on your foil-lined baking sheet for 35-40 minutes.
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Coconut Almond Smashed Potatoes:
1 dozen baby red potatoes
2 tablespoons non-fat plain yogurt
1 tablespoon unsweetened almond coconut milk
salt and pepper to taste
1/2 tablespoon mozzarella cheese
Line a deep baking pan with tin foil. Poke holes throughout the potatoes with a fork, and bake on 350 for 45 minutes (or until soft). Once done, rinse your potatoes and cut them in half.
Place them in a medium sized bowl and mash with a handheld potato masher. Add your yogurt, milk, and salt&pepper, and mix with a hand-held mixer. You may need to add more milk until you get your desired creaminess.
When you plate your potatoes, sprinkle your fresh mozzarella cheese on top for added flavor.
Sautéed Spinach:
2 cups fresh baby spinach leaves
1 clove garlic, minced
1/4 yellow onion, diced
1 tablespoon lemon juice
1 teaspoon fresh dill, chopped
1 tablespoon soy sauce
1 tablespoon olive oil
salt and pepper to taste
Cut up your garlic, dill and onion, and saute with 1/2 tablespoon olive oil over medium heat in a small pan. Add your spinach leaves, lemon juice, soy sauce, salt and pepper, and 1/2 tablespoon olive oil, and mix well. Saute for about 3-4 minutes, until leaves are just wilted. Take off heat, and serve as a bed for your chicken.
Once you have mashed your potatoes, sautéed your spinach, and baked your chicken, plate them and voila! You now have a healthy version of fried chicken and mashed potatoes.
Compliments to Brittney for this awesome recipe!! :)
When I first saw this recipe, I knew that I had to try it, and I just so happened to already have most of the ingredients at home. I tweaked her recipe just a little bit to incorporate some flavors that I thought would accompany the meal well. Instead of carrots, I sauteed some spinach.
What you need:
Chicken:
2 chicken breasts (I used one breast and 1 leg quarter)
1/2 cup of pecans
1 tablespoon olive oil
salt and pepper to taste
1 teaspoon dried basil
Preheat your oven to 350 degrees. Line a cookie sheet with tin foil.
Place your pecans in a food processor (or blender) and grate until fine. Place the pecans on a shallow plate.
Rub olive oil on each breast and sprinkle salt & pepper on both sides. Coat each breast with pecans. Sprinkle basil on top of pecan coating. Place on your foil-lined baking sheet for 35-40 minutes.
Coconut Almond Smashed Potatoes:
1 dozen baby red potatoes
2 tablespoons non-fat plain yogurt
1 tablespoon unsweetened almond coconut milk
salt and pepper to taste
1/2 tablespoon mozzarella cheese
Line a deep baking pan with tin foil. Poke holes throughout the potatoes with a fork, and bake on 350 for 45 minutes (or until soft). Once done, rinse your potatoes and cut them in half.
Place them in a medium sized bowl and mash with a handheld potato masher. Add your yogurt, milk, and salt&pepper, and mix with a hand-held mixer. You may need to add more milk until you get your desired creaminess.
When you plate your potatoes, sprinkle your fresh mozzarella cheese on top for added flavor.
Sautéed Spinach:
2 cups fresh baby spinach leaves
1 clove garlic, minced
1/4 yellow onion, diced
1 tablespoon lemon juice
1 teaspoon fresh dill, chopped
1 tablespoon soy sauce
1 tablespoon olive oil
salt and pepper to taste
Cut up your garlic, dill and onion, and saute with 1/2 tablespoon olive oil over medium heat in a small pan. Add your spinach leaves, lemon juice, soy sauce, salt and pepper, and 1/2 tablespoon olive oil, and mix well. Saute for about 3-4 minutes, until leaves are just wilted. Take off heat, and serve as a bed for your chicken.
Once you have mashed your potatoes, sautéed your spinach, and baked your chicken, plate them and voila! You now have a healthy version of fried chicken and mashed potatoes.
Compliments to Brittney for this awesome recipe!! :)
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