Chicken Schnitzel and Smashed Mustard Potatoes

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Chicken Schnitzel and Smashed Mustard Potatoes
Serves 4 (serving size: 1 chicken breast half and 1/2 cup potatoes)

Ingredients

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1 pound small red potatoes, halved
1/3 cup unsalted chicken stock (such as Swanson)
1/4 cup chopped green onions
1 tablespoon whole-grain mustard
1 teaspoon freshly ground black pepper, divided
4 (6-ounce) skinless, boneless chicken breast halves, pounded to 1/4-inch thickness
1/4 teaspoon kosher salt
1/4 cup all-purpose flour
1/4 cup fat-free milk
1 large egg, lightly beaten
1 cup panko (Japanese breadcrumbs)
2 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon garlic powder
Cooking spray
4 teaspoons olive oil, divided

Preparation

1. Place potatoes in a large saucepan; cover with water. Bring to a boil. Cook 12 minutes or until tender; drain. Return potatoes to pan; mash to desired consistency. Stir in stock, green onions, mustard, and 1/2 teaspoon pepper.

2. Sprinkle chicken with remaining 1/2 teaspoon pepper and salt. Place flour in a shallow dish. Combine milk and egg in a shallow dish. Combine panko, parsley, and garlic powder in a shallow dish. Dredge chicken in flour. Dip in milk mixture; dredge in panko mixture, shaking off excess. Lightly coat breaded chicken with cooking spray.

3. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add 2 chicken breast halves to pan; cook 3 minutes on each side or until chicken is done. Remove chicken from pan; keep warm. Repeat procedure with remaining 2 teaspoons oil and remaining 2 chicken breast halves.

Created date

June 2014

Nutritional Information

Calories 433
Fat 11 g
Satfat 2 g
Monofat 5.1 g
Polyfat 1.5 g
Protein 44 g
Carbohydrate 37 g
Fiber 3 g
Cholesterol 156 mg
Iron 2 mg
Sodium 508 mg
Calcium 58 mg