Chicken and Sweet Potatoes
Have you ever marinated poultry pieces in brine before cooking? Try it! Although you may omit the salt-sugar marinade in this recipe, it makes the chicken taste meatier and cook faster. Little saltiness is left, and the meat absorbs other flavors more efficiently.
4 boneless, skinless chicken breasts
1 1/2 teaspoons salt
1 1/2 teaspoons sugar
8 to 12 small boiling onions (not pearl)
2 large Sweet Potatoes
1 to 2 tablespoons canola oil
3/4 cup crushed corn flakes
1/2 teaspoon crushed red pepper (cayenne)
1 teaspoon mixed herbs (herbes de Provence or bouquet garni)
2 egg whites, lightly beaten
Trim any fat or sinew from chicken with kitchen scissors or a paring knife. Mix salt and sugar on a small plate. Dip chicken breasts into the salt-sugar mixture and rub the mixture into the meat. Place in a self-sealing plastic bag and marinate in the refrigerator for 2 to 3 hours. Trim stem and root ends from onions and place in a large saucepan with whole Sweet Potatoes Cover with cold water and bring to a boil. Remove from heat and let stand while preparing chicken to cook.
Preheat oven to 400 degrees F., heating the oil in a 13x9x2-inch baking dish while the oven heats. Remove chicken breasts from bag and rinse off salt-sugar mixture. Pat dry with paper towels. Mix corn flakes, red pepper and herbs. Dip chicken in egg whites, coating well; coat with corn flake mixture. Turn chicken quickly in hot oil in baking dish, then arrange in one layer with space between for vegetables. Bake 10 minutes while peeling and cutting vegetables.
Pull skins off onions and Sweet Potatoes Cut Sweet Potatoes in slices about 1 inch thick. Tuck around and underneath chicken. Place onions over and around chicken. Baste chicken breasts and vegetables with pan juices. Return to oven and bake 15 to 20 minutes. Sweet Potatoes will be done in about 15 minutes. With a thin knife, cut into the thick part of a chicken breast to test doneness. If juices run clear, the chicken is done. If not, return to the oven for about 5 minutes.
Makes 4 servings.
Nutritional Information Per serving:
protein 12 g.
carbohydrate 49 g.
fat 6 g.
cholesterol 17 mg.
sodium 1,033 mg.
Vitamin A 13,935 IU fiber 6 g
Courtesy of North Carolina Sweet Potato Commission