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Ready In:
40 minutes
Serves: 6
Trick your tastebuds with this sneakily nutritious dinner.
What you'll need
re-sealable plastic bag
Baking sheet
Aluminum foil
Shallow dish
Fork
Large skillet
Stovetop
Sharp knife
Cutting board
Measuring cups
Measuring spoons
Spatula or spoon
Ingredients
Serves 6
1/2 cup Buttermilk low-fat
1 teaspoon Chili Sauce
1 1/2 pounds Chicken Breasts boneless, skin removed, cut into 1/2-inch wide strips
of Nonstick Cooking Spray
3/4 cup All-purpose Flour
1/4 teaspoon Soulful Seasoning for chicken (see link to seasoning recipe below)
2 Eggs
2 tablespoons Water
2 cups Breadcrumbs
1 teaspoon Vegetable Oil
1 Red Onion thinly sliced
1 clove Garlic chopped
2 pounds Green Beans (fresh or frozen) tips trimmed
1 teaspoon Soulful Seasoning for green beans (see link to seasoning recipe below)
Directions
1.Mix buttermilk and chili sauce in a re-sealable plastic bag. Add chicken strips and refrigerate for one hour or up to one day.
2.Preheat oven to 425°F. Line a baking sheet with aluminum foil and lightly spray with nonstick cooking spray. Set aside.
3.In a shallow dish, mix together flour, salt, and Soulful Seasoning.
4.In a second shallow bowl, combine eggs with water and beat.
5. Place breadcrumbs in a third shallow dish.
6.Remove chicken strips from buttermilk mixture. Cover strips in flour mixture and then shake off extra flour. Next, dip chicken into egg. Finally, dip chicken into breadcrumbs, pressing gently into crumbs to coat. Place chicken on prepared baking sheet.
7.Bake for 30 minutes, turning once half way through cooking time, until coating is brown and chicken juices run clear when pierced with a fork.
8.While chicken is baking, heat oil in a skillet over medium heat. Add onion and cook for 2 minutes.
9.Add garlic, green beans, and Soulful Seasoning. Cook for 10 minutes. Beans should be cooked through, but not mushy.
10.Serve beans with the chicken strips.
Chef's Tips
Nutrition Facts
Serving Size 2.00 piece
Serving Per Container 6
| Amount Per Serving | ||
|---|---|---|
| Calories 300 | ||
| % Daily Value* | ||
| Total Fat 4 g | 5% | |
| Saturated Fat <1 g | 3% | |
| Sodium 400 mg | 17% | |
| Total Carbohydrate 58 g | 21% | |
| Dietary Fiber 5 g | 18% | |
| Protein 11 g | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
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