This healthy spin on traditional fried chicken by Cook Smarts has you oven-frying lean chicken breasts in the oven. You’ll still get plenty of crunch without the added fat and calories. We pair the chicken with creamed veggies made from spinach, peas and corn—easy ingredients you can find in the canned or frozen foods aisle. You can get this dinner ready in 30 minutes!
Easy Oven-Fried Chicken & Creamed Veggies
Ingredients
For the oven-fried chicken
- 1 large egg
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup panko breadcrumbs
- 1 tablespoon paprika
- 1 1/4 pounds (about 560 grams) boneless, skinless chicken breast
For the creamed veggies
- 2 cloves garlic, minced
- 1/2 small onion, diced
- 2 tablespoons butter, unsalted
- 1 1/2 cups corn kernels
- 1 1/2 cups peas
- 5 ounces baby spinach
- 1/4 cup cream
- 1/4 teaspoon salt
- 1/2 lime, juiced
Directions
Heat oven to 375 degrees F or 190 degrees C.
To prepare the breading station, whisk egg with salt and pepper and set aside. Then, combine panko breadcrumbs and paprika in a container with a lid or ziplock bag.
Slice chicken breast into strips then season with salt and pepper, and tenderize by pricking with a fork.
Dip chicken into the whisked egg and toss into panko mixture. Cover with lid or zip bag and shake until panko coats chicken. Brush sheet pan with some oil and spread chicken out onto sheet pan. Bake for 12 to 15 minutes, until chicken is cooked and golden.
While chicken is baking, cook the creamed veggies. Heat a skillet or saute pan over medium-high heat. Add butter and then garlic and onions to melted butter with a sprinkle of salt. Saute until softened, 4 to 5 minutes.
Fold in corn and peas, and cook for another 3 to 4 minutes, until everything is warmed through.
Fold in spinach with cream, salt and pepper. Finish with lime juice, and season to taste with more salt and pepper as needed.
Enjoy chicken with your buttered side! (If the chicken tastes a bit dry, just coat it in your side.)
Nutrition Information
Serves: 4 | Serving Size: 1/4 of dish
Per serving: Calories: 434; Total Fat: 19g; Saturated Fat: 9g; Monounsaturated Fat: 4g; Cholesterol: 148mg; Sodium: 800mg; Carbohydrate: 35g; Dietary Fiber: 7g; Sugar: 7g; Protein: 32g
Nutrition Bonus: Potassium: 818mg; Iron: 23%; Vitamin A: 118%; Vitamin C: 47%; Calcium: 8%
Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking on Facebook, Pinterest & Instagram.
Photo courtesy of Cook Smarts. Original recipe published by Cook Smarts.
