Today, as I continue my travel around the world preparing healthier versions of traditional chicken recipes we travel to Russia.
I am attempting to lighten up Chicken Kiev, by baking it instead of frying it, and eliminating the butter that is usually rolled in the chicken. I hope you like it.
Chicken Kiev the “Light” Way
Serves 2 (6 PointsPlus per serving)
- 2 oz Japanese panko crumbs
- 2 tablespoon chopped fresh flat-leaf parsley (or 1 teaspoon dried)
- 2 garlic cloves, crushed
- Salt and pepper to taste
- 2 tablespoon olive oil
- 1 egg white
- 2 boneless, skinless chicken breasts, pounded and flattened
- 4 medium parsnips, peeled and cut into thin chunks
- Lemon wedges
FYI… Parsnips is a root vegetable related to the carrot. Paler than most carrots and have a sweeter taste, especially when cooked. The buttery, slightly spicy, sweet flavor of cooked mature parsnips is reminiscent of butterscotch, honey, and subtle cardamom. The parsnip is richer in vitamins and minerals than its close relative, the carrot. It is particularly rich in potassium. The parsnip is also a good source of dietary fiber.
- Preheat oven to 400 F. Mix together the panko, parsley and garlic, season with salt and pepper. Stir in 1 tablespoon of oil.
- Lightly beat the egg white.
- Place chicken on a baking sheet lined with parchment. Brush the surface of the chicken with the egg white. Scatter over the breadcrumb mixture, refrigerate.
- Toss the parsnips in the remaining olive oil and season with salt and pepper. Place on a baking sheet and bake for 35 to 40 minutes or until crispy and cooked through. After 15 minutes, put the chicken in the oven and bake until browned and cooked through.
- Serve with Lemon wedges
I find that inspirational quotes help me stay focused. I hope you stay inspired along with me.
So, as I sign off for the night, I leave you with…
“Accomplishment of small things leads to mighty things…” (C. Hardy)