NutriLab: Crispy Chicken with Green Beans And Mashed Sweet Potato

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil reduces saturated fat while adding healthy fats.

milk

🥗Healthier: almond milk

💰Cheaper: water

Almond milk is lower in calories, while water is a cost-effective option.

chicken breasts

🥗Healthier: skinless chicken thighs

💰Cheaper: chicken drumsticks

Chicken thighs are generally more flavorful and cheaper.

flour

🥗Healthier: whole wheat flour

💰Cheaper: cornstarch

Whole wheat flour adds fiber, while cornstarch is often less expensive.

Peel the sweet potato and cut it into even-sized dices using a rocking chopper.

Fill a pot with cold water until the sweet potatoes are just covered, then salt the water and bring it to a boil.

Trim the chicken breast and pound it to an even thickness between two sheets of plastic wrap using a rolling pin or a small pot.

Drizzle olive oil on the chicken breast to help the panko stick, then coat the chicken with panko bread crumbs, pressing it in firmly.

Heat extra virgin olive oil in a pan over high heat until shimmering, then add the panko-coated chicken.

Cook the chicken until golden brown on one side, then flip and reduce the heat to prevent burning.

While the chicken cooks, drain the sweet potatoes when fork-tender, then mash them with a spoon, adding salt and pepper to taste.

Trim the ends off the green beans and prepare to sauté them in the same pan after removing the chicken.

Wipe out the pan, add more olive oil, and sauté the green beans with salt and pepper for a few minutes before adding the sliced almonds to toast them.

Plate the sweet mashed potatoes, slice the chicken into strips, and serve alongside the sautéed green beans with almonds.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens