I definitely enjoy savory food over sweets. If someone offered me a fried chicken finger or a brownie, more than likely I’d take the chicken finger. This recipe is a variant of my mother’s classic pan seared breaded chicken breasts. While it’s not 100% low fat, it is a much healthier version of the classic chicken fingers and fries because it uses olive oil vs vegetable oil and doesn’t involve a deep fryer.  The panko bread crumbs provide a sufficiently crunchy, satisfying taste while using 1/3 less than traditional bread crumbs.

You will need three skillet pans for this recipe – 2 small, one medium/large

Be sure to put your other chicken breasts from the package into the freezer in separate bags or containers.  That way you only have to thaw what you need when you want it.

Ingredients

One large chicken breast, sliced into 3 strips (should be a thick cut chicken breast)
2 cloves of garlic, sliced like almonds
Green beans, ends trimmed (I usually have 2 handfuls, you can chose how many you want)
Olive oil
4 oz sliced potatoes, presoaked in water for 15 minutes (or from a can. They work just as good!)
1/2 yellow sweet slicing onion, sliced julienne cut
1/2 tablespoon paprika
Salt and pepper to taste
1/2 cup flour, spread on paper to roll chicken in
1/2 cup panko bread crumbs, spread on paper to roll chicken in (not mixed with flour)
1 egg, beaten in a bowl

Instructions

1) In one small non-stick skillet pan, pour one tablespoon of olive oil into the middle of the pan. Place sliced onions and 1 sliced garlic clove into the oil. Make sure the onions are all touching the pan. Let simmer on medium heat until the garlic and onions start to brown (5-8 minutes). Add potatoes to onions and garlic stir together. Season with salt and pepper to taste. Saute on medium heat for 20 minutes, stirring a few times.

2) In the large non-stick skillet pan, pour one tablespoon of olive oil into the middle of the pan. Place remainder of garlic into the oil and let simmer for 5 minutes on medium heat. Add green beans, making sure they are coated in oil, salt and pepper to taste and saute on the stove on medium-low heat for 15-20 minutes, stirring a few times (I tend to like my green beans slightly soft, so you may decide to cook this less).

3) In the other non-stick skillet pan, pour one tablespoon of olive oil into the pan and roll around until it is coated. Put oiled pan back on the stove over medium heat.

5) Sprinkle salt, pepper, and paprika onto the raw chicken, pressing it into the meat.Chicken and Green Beans

6) Coat one chicken strip in the beaten egg mix. Roll strip in flour on paper, then roll it around again in the egg (yes I know it’s weird!) and press it down into the panko bread crumbs. Flip it over and press the other side into the panko bread crumbs. Place in hot empty skillet pan. Repeat for each strip.

7) Cook each strip for 2 minutes on each side. Place cover over skillet for 5-8 minutes. (Don’t forget to stir your veggies and potatoes at this point!) Cut into middle of one of the chicken strips (or use a meat thermometer) to see if its cooked. If not continue to cook until there is no more pink.

Everything should finish around the same time if you prepare the items before hand.

Serve and enjoy! :)

Happy eats!

@ashkalei

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