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Chicken Schnitzel and Smashed Mustard Potatoes

Yield Serves 4 (serving size: 1 chicken breast half and 1/2 cup potatoes)

Ingredients

  • 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

Nutrition 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

How to Make It

  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.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov