By Linda Gassenheimer / Special to The Herald
Smoked paprika is made from chili peppers that are smoked, dried and crushed. It gives a smoky flavor to this easy chicken dish. The secret to keeping the chicken breast evenly cooked and juicy is to pound the meat with a meat tenderizer or the bottom of a heavy skillet to give the chicken breast even thickness. Sesame seeds add a crunchy texture to the dish.
Caraway seeds and green beans add flavor and color to the noodle dish.
Helpful hints:
■ Any type of pasta can be used instead of flat noodles. Cook according to package instructions.
■ Broccoli florets can be used instead of green beans.
Countdown:
■ Place water for noodles on to boil.
■ Prepare all ingredients.
■ Make noodles.
■ Make chicken.
Shopping list:
To buy: ¾ pound boneless, skinless chicken breast, 1 container panko breadcrumbs, 1 container sesame seeds, 1 bottle smoked paprika, 1 package flat egg noodles, 1 package green bean and 1 small bottle caraway seeds.
Staples: olive oil, olive oil spray, salt and black peppercorns.
Smoked paprika chicken
¾ pound boneless, skinless chicken breast
¼ cup panko breadcrumbs
1 tablespoon sesame seeds
2 teaspoons smoked paprika
Salt and freshly ground black pepper
Olive oil spray
2 teaspoons olive oil
Place chicken between two pieces of parchment paper or plastic wrap and pound with a meat bat or the bottom of a heavy skillet to an even ½ to ¾- inch thickness. Place panko crumbs on a plate and mix in the sesame seeds and paprika. Add salt and pepper to taste.
Spray the chicken with olive oil spray on both sides. Dip the chicken into the breadcrumbs making sure both sides are covered. Press the breadcrumbs into the chicken. Heat oil in a large nonstick skillet over medium-high heat. Add the chicken and brown 2 minutes. Turn chicken over and saute 2 more minutes. A meat thermometer should read 170 degrees.
Makes 2 servings. Nutrition per serving: 347 calories (37% from fat), 14.4 grams fat (2.3 grams saturated, 5.7 grams monounsaturated), 126 milligrams cholesterol, 41.1 grams protein, 12.3 grams carbohydrates, 1.7 grams fiber, 178 milligrams sodium.
Caraway noodles
¼ pound flat egg noodles (about 1½ cups)
¼ pound green beans trimmed and cut into 2-inch pieces (about 1 cup)
1 tablespoon olive oil
1 tablespoon caraway seeds
Salt and freshly ground black pepper
Bring a large pot with 2 to 3 quarts of water to a boil. Add the noodles and green beans boil 3 to 4 minutes or according to noodle package instructions. Drain leaving about 2 tablespoons water on the noodles. Toss with olive oil and caraway seeds and salt and pepper to taste.
Makes 2 servings. Nutrition per serving: 307 calories (29% from fat), 9.9 grams fat (1.7 grams saturated, 4.2 grams monounsaturated), 48 milligrams cholesterol, 9.7 grams protein, 46.2 grams carbohydrates, 4.6 grams fiber, 15 milligrams sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.wdna.org and all major podcast sites. Email her at linda@dinnerinminutes.com.
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