Horseradish mixed with mayonnaise gives zip to boneless, skinless chicken thighs, while panko bread crumbs form a golden crust.
Chicken thighs have great flavor and remain juicy when sauteed.
Panko bread crumbs are a Japanese variety made from bread that has been baked or toasted, giving them a firm texture.
The potatoes and snap peas take only minutes to make in a microwave oven.
Nutrition: 599 calories; 36 percent from fat
Wine tip: Try a lightly sweet white chenin blanc to ease the sting of the horseradish.
Substitutions: Boneless, skinless chicken breasts can be used instead of thighs. Two garlic cloves can be substituted for the minced garlic.
To buy: 3/4 pound boneless, skinless chicken thighs; 1 jar reduced-fat mayonnaise; 1 jar prepared horseradish; 1 container panko bread crumbs; 1 package sugar snap peas; 1 pound sweet potatoes.
Staples: Olive oil, minced garlic, salt, black peppercorns.
HORSERADISH ENCRUSTED CHICKEN 3/4 pound boneless, skinless chicken thighs
1/4 cup reduced-fat mayonnaise
2 tablespoons prepared horseradish
1/4 cup panko bread crumbs
2 teaspoons olive oil
Salt and freshly ground pepper
Remove visible fat from chicken. Mix mayonnaise with horseradish in a bowl. Place bread crumbs on a plate. Dip chicken into mayonnaise mixture, making sure all sides are coated. Then, dip chicken into bread crumbs, coating all sides.
Heat oil in a large nonstick skillet over medium heat. Add chicken. Cook 5 minutes; turn and cook 5 more minutes. A meat thermometer should read 165 degrees. Remove to 2 dinner plates and sprinkle with salt and pepper to taste.
Per serving: 402 calories (48 percent from fat), 21.5 g fat (3.8 g saturated, 7.7 g monounsaturated), 138 mg cholesterol, 36.5 g protein, 13.4 g carbohydrates, 1.1 g fiber, 504 mg sodium GARLIC SWEET POTATOES AND SUGAR SNAP PEAS 3/4 pound sweet potatoes
2 cups sugar snap peas, trimmed
1 teaspoon minced garlic
1 teaspoon canola oil
Salt and ground pepper
Peel potatoes and cut into strips the size of the peas (about 2 inches by 1/2-inch).
Place potatoes, peas and garlic in a microwave-safe bowl. Microwave on high for 3 minutes.
Bring a saucepan of water to a boil and add potatoes. Boil 3 minutes. Add peas and garlic. Boil 2 more minutes. Drain.
Add olive oil and salt and pepper. Toss well.
Per serving: 196 calories (11 percent from fat), 2.5 g fat (0.4 g saturated, 1.7 g monounsaturated), no cholesterol, 4.6 g protein, 40 g carbohydrates, 6.8 g fiber, 97 mg sodiumServes: 2 Serves: 2 Linda Gassenheimer is the author of 14 cookbooks, including “The Flavors of the Florida Keys” and “Mix ’n’ Match Meals in Minutes for People with Diabetes.” Go to dinnerinminutes.com.