Sheet pan Parmesan "fried" chicken with cauliflower and sweet potato wedges

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 399.1
  • Total Fat: 14.4 g
  • Cholesterol: 126.2 mg
  • Sodium: 1,465.8 mg
  • Total Carbs: 45.6 g
  • Dietary Fiber: 6.9 g
  • Protein: 24.1 g


Faux fried chicken with veggies Faux fried chicken with veggies
Number of Servings: 4


    3 serving Chicken, Perdue Chicken breasts
    3 tsp Lemon Juice 'Real Lemon' 100% juice
    1.1 tsp Salt
    0.5 tsp Poultry seasoning
    1 tsp Garlic powder
    0.1 tsp Pepper, black
    2 large Egg, fresh, whole, raw
    60 gram(s) Bread Crumbs, Panko (Japanese style), Kikkoman-1/2 cup, 30g
    0.35 cup Parmesan Cheese, grated
    1 tsp Oregano, ground
    1 tsp Parsley, dried
    3 serving sweet potatoes ( great value organic)
    7 cup Cauliflower, raw
    2 tbsp Olive Oil
    0.5 tsp Paprika
    0.5 tsp Chili powder
    1 clove Garlic


Preheat oven to 425 degrees. Place chicken in large bowl. Drizzle with lemon juice, and sprinkle with 3/8 teaspoon salt, poultry seasoning, 1/2 teaspoon garlic powder, and black pepper. Toss to combine. Place eggs in shallow dish and lightly beat. Combine panko, Parmesan, oregano and parsley in another shallow dish. Dip each piece of chicken in egg and then dredge in panko. Place chicken in rimmed baking sheet coated with cooking spray. Coat tops of chicken with cooking spray and bake for 15 minutes. Combine potatoes, 1 tablespoons oil, remaining 1/2 teaspoon garlic powder, paprika and chili powder as well as 3/8 teaspoon salt; toss to coat. Arrange potatoes in one half of another baking sheet coated with cooking spray. Place in same oven with chicken and bake for 10 minutes at same time as chicken. Combine cauliflower, remaining tablespoon oil, minced garlic clove and remaining 3/8 teaspoon salt. Take out potatoes and turn over; add cauliflower to other half of pan and cook both another 20 minutes with chicken. Check to see if done and serve.

Serving Size: Piece chicken with cauliflower and sweet potatoes

Number of Servings: 4

Recipe submitted by SparkPeople user AHOYTX.

TAGS:  Poultry |