Breaded buttermilk chicken with roasted vegetables

In planning for our recent wedding, my husband and I decided to try and eat healthier.  We agreed that we wouldn’t go on a diet that was unsustainable but instead would increase our vegetable intake.  The result is that (almost) every meal we eat is 1/3 carb/protein and 2/3 cooked/raw veggies.  I wasn’t prepared to sacrifice tasty dinners in order to eat more veggies, so I started sneaking in roasted or sauteed veggies instead of carbs.  In this meal, a single sweet potato is stretched farther by adding some eggplant to the mix.  You can add in any veggie you’d like, just make sure it bakes well and will stand the heat as well as a sweet potato so neither burns.

1 medium eggplant
1 sweet potato (you can substitute a regular potato if you wish, but we prefer sweet-they’re healthier too!)
2 tsps chili powder
2 cloves garlic, quartered lengthwise
2 tsp sea salt
1 tsp black pepper
2 tsp chili flakes
Extra virgin olive oil
Baking pan

Preheat your oven to 375 F.  Cut the sweet potatoes and eggplant into 1.5-2 inch chunks and arrange on lined pan.  Drizzle with olive oil and sprinkle seasoning over veggies and garlic.  Cover with aluminum foil and bake for 1 hour until the eggplant is browned and the sweet potato edges have caramelized.IMG_5397

2 boneless, skinless chicken breast cutlets
1 egg, beaten
1 cup of buttermilk (you can make your own by mixing 1 cup milk and 1 tbsp lemon juice and leaving it to sit for 10 minutes)
2 cloves of garlic, minced
½ cup all-purpose flour
½ cup seasoned bread crumbs
½ teaspoon salt
½ teaspoon baking powder
½ teaspoon onion powder
½ teaspoon black pepper
¼ teaspoon dried oregano
¼ teaspoon dried basil
1 teaspoon chilli flakes
Large Ziploc bag
Baking pan

Place your chicken cutlets into a large, resealable plastic bag.  In a small bowl, whisk the egg, buttermilk and minced garlic.  Pour the mixture into the bag with the chicken.  Seal the bag, and leave your chicken to marinate in the fridge for at least 1 hour (as with any marinade, the longer you leave it the better the result).  In a shallow bowl or baking dish, mix together the flour, bread crumbs, baking powder and seasoning. Remove the chicken from refrigerator, and dredge in breadcrumb mixture.  Then, re-dip your chicken in the marinade and dredge again in the breadcrumb mixture.  Drizzle some olive oil on the chicken and bake on a lined pan uncovered for 30-45 minutes depending on the thickness of the cutlets, turning once.

IMG_5401

Voila!

IMG_5405

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s