Spiced chicken does double time as either a schnitzel or nuggets. We made this a complete dinner kit on a sheet pan so you can have dinner on the table with no fuss and no muss.
If you really prefer your schnitzel fried, go ahead and fry in a little olive oil, it adds some more calories and more work, but healthier than most store-bought fried foods.
Ingredients
Servings 4
- 2 large sweet potatoes scrubbed but not peeled, cut into 2-inch dice
- 2 tablespoons extra virgin olive oil
- Kosher salt
- Freshly cracked black pepper
- 4 boneless skinless chicken breasts, butterflied and pounded to an even thickness, or cut into 2- inch nuggets
- 2 egg whites whisked with 2 tablespoons water
- 1 cup “no-salt everything” spice store-bought or homemade; recipe follows
- 1 1/2 cup quinoa cooked, any color
- 1 pound fresh green beans
Garnish: fresh chopped parsley, lemon wedges
Nutritional Facts
Nutrition Facts
Everything Spice Chicken Schnitzel/Nuggets Sheet Pan Dinner
Amount per Serving
Calories
515
% Daily Value*
Fat
14
g
22
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
6
g
Cholesterol
1
mg
0
%
Sodium
110
mg
5
%
Potassium
1156
mg
33
%
Carbohydrates
87
g
29
%
Fiber
14
g
58
%
Sugar
10
g
11
%
Protein
16
g
32
%
Vitamin A
16881
IU
338
%
Vitamin C
22
mg
27
%
Calcium
260
mg
26
%
Iron
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
- Preheat oven to 375°F. Line a baking sheet with parchment paper.
- Place sweet potatoes on baking sheet and toss with evoo, salt and pepper. Roast potatoes, turning occasionally.
- While potatoes are roasting, prepare chicken. Set out 1 bowl with egg white mixture and 1 bowl or plate with a mix of everything seasoning and quinoa. Season chicken breasts with salt and pepper and dredge chicken in egg white mixture and then into everything spice quinoa mix.
- When potatoes have cooked for 30 minutes and are lightly browned, push potatoes together at one end of sheet pan and add chicken breasts or nuggets. Toss green beans with evoo and salt and pepper. Add green beans to sheet pan. Roast for 12 to 15 minutes more, flipping chicken once halfway through until chicken is cooked through and beans are hot but still crisp.
- Sprinkle chicken with a little salt before serving. Serve with Fresh FamiliesTM homemade ketchup, tahini, mustard, or apricot jam.
Notes
Feel free to use all or none of the everything seasoning or only put it in half the coating. Make extra, you can freeze these.
Vegetarian: Use portobello mushrooms, cauliflower or broccoli in place of chicken
Make your own everything spice mix and use it on everything!!!
- ½ cup sesame seeds
- ½ cup poppy seeds
- ½ cup dried onion flakes
- ½ cup dried garlic
- 1 tablespoon caraway seeds (optional)
- 1 tablespoon flax seeds (optional)
