Close
Prep Time:30 minsAdditional Time:20 minsTotal Time:50 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:20 minsTotal Time:50 minsServings:4Yield:4 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:50 mins
Total Time:
50 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsCooking spray2teaspoonsground cumin1teaspoondried thyme1teaspoongarlic powder1teaspoonsmoked paprika½teaspoonsalt½teaspoonground pepper2tablespoonsextra-virgin olive oil1bunchasparagus (about 1 pound), trimmed¾poundYukon Gold potatoes, cut into 1/2-inch chunks¼cupall-purpose flour2largeegg whites, lightly beaten⅔cuppanko½cupgrated Parmesan cheese plus 2 tablespoons, divided1poundboneless, skinless chicken breast, cut into 4 portions
Cook Mode(Keep screen awake)
Ingredients
Cooking spray
2teaspoonsground cumin
1teaspoondried thyme
1teaspoongarlic powder
1teaspoonsmoked paprika
½teaspoonsalt
½teaspoonground pepper
2tablespoonsextra-virgin olive oil
1bunchasparagus (about 1 pound), trimmed
¾poundYukon Gold potatoes, cut into 1/2-inch chunks
¼cupall-purpose flour
2largeegg whites, lightly beaten
⅔cuppanko
½cupgrated Parmesan cheese plus 2 tablespoons, divided
1poundboneless, skinless chicken breast, cut into 4 portions
DirectionsPreheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.Combine cumin, thyme, garlic powder, smoked paprika, salt and pepper in a small bowl.Stir oil and half the spice mixture in a large bowl. Add asparagus and potatoes; toss to coat well. Spread the vegetables on one side of the prepared pan.Place flour in a shallow dish. Place egg whites in a second shallow dish. Combine panko, 1/2 cup Parmesan and the remaining spice mixture in a third shallow dish. Dredge chicken in the flour, shaking off the excess. Dredge in the egg whites, shaking off the excess, then heavily coat the chicken in the panko mixture. Coat both sides with cooking spray and place on the empty side of the sheet pan.Bake, stirring the vegetables and flipping the chicken once, until the vegetables are tender and an instant-read thermometer inserted in the thickest part of the chicken registers 165 degrees F, about 25 minutes. Toss the vegetables with the remaining 2 tablespoons Parmesan and serve.Originally appeared: EatingWell.com, August 2020
Directions
Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.Combine cumin, thyme, garlic powder, smoked paprika, salt and pepper in a small bowl.Stir oil and half the spice mixture in a large bowl. Add asparagus and potatoes; toss to coat well. Spread the vegetables on one side of the prepared pan.Place flour in a shallow dish. Place egg whites in a second shallow dish. Combine panko, 1/2 cup Parmesan and the remaining spice mixture in a third shallow dish. Dredge chicken in the flour, shaking off the excess. Dredge in the egg whites, shaking off the excess, then heavily coat the chicken in the panko mixture. Coat both sides with cooking spray and place on the empty side of the sheet pan.Bake, stirring the vegetables and flipping the chicken once, until the vegetables are tender and an instant-read thermometer inserted in the thickest part of the chicken registers 165 degrees F, about 25 minutes. Toss the vegetables with the remaining 2 tablespoons Parmesan and serve.
Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.
Combine cumin, thyme, garlic powder, smoked paprika, salt and pepper in a small bowl.
Stir oil and half the spice mixture in a large bowl. Add asparagus and potatoes; toss to coat well. Spread the vegetables on one side of the prepared pan.
Place flour in a shallow dish. Place egg whites in a second shallow dish. Combine panko, 1/2 cup Parmesan and the remaining spice mixture in a third shallow dish. Dredge chicken in the flour, shaking off the excess. Dredge in the egg whites, shaking off the excess, then heavily coat the chicken in the panko mixture. Coat both sides with cooking spray and place on the empty side of the sheet pan.
Bake, stirring the vegetables and flipping the chicken once, until the vegetables are tender and an instant-read thermometer inserted in the thickest part of the chicken registers 165 degrees F, about 25 minutes. Toss the vegetables with the remaining 2 tablespoons Parmesan and serve.
Originally appeared: EatingWell.com, August 2020
Rate ItPrint
Nutrition Facts(per serving)430Calories14gFat39gCarbs38gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
