MAPLE-GLAZED SKILLET CHICKEN BREASTS WITH SWEET POTATO HASH

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MAPLE-GLAZED SKILLET CHICKEN BREASTS WITH SWEET POTATO HASH

Serves:6 servings
Prep time:10 mins
Cook time:20 mins
Total time:30 mins

Ingredients:


Chicken:
  • 1/2 cup white whole wheat flour
  • 2 tablespoons olive oil
  • 1 lb boneless skinless chicken breast cutlets
  • Salt and pepper to taste

Sweet Potatoes:
* 1 tablespoon olive oil
* 1 small onion, finely diced
* 2 cloves garlic, minced
* 2 medium sweet potatoes, peeled and diced into 1/2-in cubes
* 1 teaspoon paprika

Salt and pepper to taste:
Maple Glaze:

  • 1 clove garlic, minced
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1/4 cup maple syrup
  • Salt and pepper to taste

Instructions:
  1. Pat chicken dry and season with salt and pepper on both sides. Dredge chicken breasts in flour. In a large skillet over medium-high heat, heat oil until shimmery. Place chicken in pan and brown on both sides, 3-4 minutes on each side until golden-brown. Transfer chicken to a plate and set aside for a moment.
  2. Make the sweet potatoes: Heat 1 tablespoon oil in same skillet over medium-high heat until hot. Saute sweet potatoes, onion, and garlic in oil 5-8 minutes until veggies are golden and caramelized (sweet potatoes won't be cooked through) Stir in paprika and season with salt and pepper to taste.
  3. Arrange chicken breasts around the sweet potatoes in skillet. Bake at 400F 20-25 minutes or until chicken registers 165F and sweet potatoes are tender.
  4. While chicken bakes, make the sauce: In a small skillet over medium-high heat, heat olive oil then saute garlic in oil until just fragrant. Stir in vinegar, syrup, and season with salt and pepper to taste. Bring sauce to a boil, then reduce heat to medium and let simmer until reduced and thickened, about 10 minutes.
  5. Once chicken is done, drizzle with maple sauce. Enjoy!

Nutrition Information
Serving size: 8 oz Calories: 345 Fat: 15.3g Saturated fat: 2.9g Unsaturated fat: 12.4g Trans fat: 0g Carbohydrates: 28.2g Sugar: 8.9g Sodium: 71mg Fiber: 3g Protein: 24.1g Cholesterol: 67mg


note: http://wholeandheavenlyoven.com/2017/01/09/maple-glazed-skillet-chicken-breasts-sweet-potato-hash/


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