Healthy Recipe, Seedy Chicken with Artichokes and Arugula

Healthy Recipe, Seedy Chicken with Artichokes and Arugula

Chicken cutlets are among the quickest and most satisfying entrees you can cook from scratch. They’re typically pounded thin, dredged in seasoned flour, dipped in egg, and coated in breadcrumbs before pan-frying. This version, adapted from one in Emma Laperruque’s “Food52 Big Little Recipes,” replaces the breading with lightly crushed seeds, creating a super-crunchy, nutty-flavored exterior without the need for grain or eggs. The original calls for sesame seeds, but Everything Bagel seasoning achieves the same effect with a more complex flavor. The side salad makes it a complete meal. Serves 2-4. – Susan Puckett

Ingredients

• ½ cup Everything Bagel seasoning (or plain white sesame seeds)

• Kosher salt

• 1-pound boneless skinless chicken breasts or chicken cutlets

• 2 tablespoons neutral oil (plus more, as needed)

• 1 (12-ounce) jar quartered, marinated artichokes, drained (reserve marinade)

• 4 to 6 cups baby arugula

• 1 cup halved cherry tomatoes (optional)

Directions

1. With a mortar and pestle or in a mini food processor, roughly crush the Everything Bagel seasoning or sesame seeds slightly so some seeds are powdery, and others are left whole. (If using plain sesame seeds or unsalted bagel seasoning, stir in 3/4 teaspoon salt). Dump the mixture onto a rimmed plate or pie pan.

2. If using whole chicken breasts, cut in half horizontally (or if you purchase already sliced chicken cutlets, leave them as they are.) Place the chicken pieces between two pieces of parchment and, with a rolling pin or the bottom of a skillet, pound to an even ¼-inch thickness. Dredge the pounded chicken in the seed mixture on both sides, pressing firmly to coat.

3. Set a large, cast-iron skillet over medium heat and add 2 tablespoons of oil, swirling to coat the bottom.

4. Drop a few seeds into the pan and when they instantly sizzle) but don’t burn), add a few pieces of chicken in a single layer without crowding the pan.

5. Cook for 2 to 4 minutes per side until outside is lightly browned and inside is cooked through (adjusting heat as needed if it browns too quickly). Transfer to a cooking rack, sprinkle with a little salt if desired, and repeat with remaining chicken, adding a little more oil of needed.

6. Meanwhile, in a large bowl, combine the artichokes, arugula, tomatoes (if using), and a pinch of salt. Toss with enough reserved artichoke marinade to coat.

7. Serve the chicken while hot alongside the salad.

Enjoy!!

Jason

New Start Personal Training