Crispy Baked Chicken with Mashed Potatoes and Garlic Sauteed Spinach

Servings:
Crispy Baked Chicken with Mashed Potatoes and Garlic Sauteed Spinach 4.06/5 (18 votes)

Remember Shake 'n Bake? I sure do. "Why fry? Shake 'n Bake!" It was a staple in my college apartment pantry, right along side the Hamburger Helper! Well, this is the healthy version. Coarse mustard and Worcestershire add a nice boost of flavor and the perfect vehicle for the breadcrumbs to adhere. A perfectly juicy, crispy, and delicious chicken breast. Simple sautéed spinach and mashed potatoes complete the meal.

Mashed Potatoes

SERVINGS : 4 PEOPLE PREP TIME : MINUTES

INGREDIENTS

  • 4-5 potato, peeled and cut into 1” cubes
  • 1/2 cup whole milk, or a little more
  • 3 tablespoons butter
  • kosher salt, to taste
  • pepper, to taste

DIRECTIONS

  1. Place potatoes in a pot and cover with water. Bring to a boil, reduce to simmer, cook for 10-15 minutes or until potatoes are fork tender.
  2. Drain water and return potatoes to pot.
  3. Mash with butter and milk.
  4. Season with salt and pepper

Nutritional Information

Serving Size 169g Calories 159 Fat 6 Carbs 23 Fiber 3 Protein 3.

Crispy Baked Chicken

SERVINGS : 4 PEOPLE COOK TIME : MINUTES PREP TIME : MINUTES

INGREDIENTS

  • 1 pound boneless skinless chicken breasts, pounded 1/4” thick
  • 3 tablespoons whole grain mustard
  • 1 tablespoon Worcestershire sauce
  • 1 clove garlic, minced or pressed
  • 3/4 cup seasoned breadcrumbs
  • 3 tablespoons butter, melted
  • 2 tablespoons flat-leaf parsley, chopped, or 1 teaspoon dried

DIRECTIONS

  1. Preheat oven to 450.
  2. Line a rimmed baking sheet with foil and place a metal wire rack in the center.
  3. Combine chicken, mustard, Worcestershire, and garlic.
  4. In a shallow dish, combine melted butter and breadcrumbs.
  5. Dredge one side of each piece of chicken in breadcrumbs and lay, breadcrumbs facing up, on the wire rack.
  6. Transfer chicken to the oven and cook 15-20 minutes or until juices run clear.

Nutritional Information

Serving Size 161g Calories 387 Fat 20 Sat Fat 7 Sodium 513 Carbs 14 Sugars 1 Fiber 1 Protein 35.

Garlic Sautéed Spinach

SERVINGS : 4 PEOPLE COOK TIME : MINUTES

INGREDIENTS

  • 1 pound baby spinach
  • 2 tablespoons olive oil
  • 2 cloves garlic, pressed or minced
  • 1/2 teaspoon kosher salt, to taste
  • 1/4 teaspoon pepper, to taste

DIRECTIONS

  1. Heat olive oil in a very large, high sided pan over medium high heat.
  2. Add garlic and sauté for just a minute or two until fragrant, but not browned.
  3. Add spinach and stir constantly until just wilted.
  4. Season with salt and pepper, and serve warm.

Nutritional Information

Serving Size 125 Calories 87 Fat 7.5 Carbs 4 Fiber 2.5 Protein 3.3.

NOTES

KID NOTE: Spinach is sometimes a hard sell, but they did well with it and really liked the chicken and potatoes (of course).

VEGETARIAN TIP: Substitute sliced eggplant for the chicken.

GLUTEN MODIFICATIONS: Use gluten free breadcrumbs and Worcestershire.

11 Comments

  1. stephchen says:

    Shake n’ Bake chicken was a favorite meal of mine when I was a kid. This chicken had similar flavors but so much better! My entire family loved this meal.

  2. KusmierFamily says:

    We loved the chicken! I’m always tweaking potato recipes. We had a simple salad instead of the spinach but it was all gobbled up!

  3. Amanda says:

    Where do we use the parsley? In the bread crumb mixture, I’m assuming.

  4. Penny says:

    This was as soooo good – wouldn’t change a thing!! My whole family loved it!!

  5. Notasoccermom says:

    this was amazing, my kids ate it all. I had plain bread crumbs so just added some salt and pepper

  6. Jessica says:

    Love this!

  7. Justina says:

    The breading didn’t crisp up on the chicken and was mushy, but it tasted good.

  8. unreliablepengui says:

    I forgot to put the parsley in. It still turned out great.

  9. Leigh says:

    Wonderful meal and easy to prepare!

  10. AbbyRoberts says:

    This was easy to prepare. I felt the chicken needed salt and less mustard. The mashed potatoes were a hit for everyone.

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