Sweetpotato-Crusted Parmesan Chicken
Recipe created by Mia Syn, RD
Sweetpotatoes add more than just crunch, they’re rich in fiber for digestion, beta-carotene antioxidants, importnat immune and skin health, and provide complex carbs for steady energy. It’s an easy way to level up a classic breaded chicken with extra nutrients and natural sweetness. This sweetpotato-crusted parmesan chicken is balanced with lean protein, fiber-rich carbs and savory crunch.
Recipe
Ingredients
- 1 lb chicken breast cut into cutlets or tenders
- 1 medium sweetpotato peeled and finely grated
- 1 egg
- 1/3 cup flour
- 1/3 cup grated parmesan cheese
- Oil for frying
- Salt + pepper
- Optional for serving: Caesar salad
Instructions
- Prep your coating: In one bowl, whisk the egg. In another, mix flour, parmesan, salt, pepper. Place grated sweetpotato in a separate bowl.
- Bread the chicken: Dip each piece of chicken the egg mixture, then flour, then press into the grated sweetpotato so it sticks well.
- Cook: Heat 1–2 tbsp oil in a skillet over medium heat. Cook chicken 4–5 minutes per side until golden and cooked to an internal temperature of 165 F.
Notes
Nutrition Facts
Sweetpotato-Crusted Parmesan Chicken
Amount per Serving
Calories
1066
% Daily Value*
Fat
26
g
40
%
Saturated Fat
9
g
56
%
Trans Fat
0.1
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
7
g
Cholesterol
483
mg
161
%
Sodium
1297
mg
56
%
Potassium
2607
mg
74
%
Carbohydrates
82
g
27
%
Fiber
8
g
33
%
Sugar
10
g
11
%
Protein
120
g
240
%
Vitamin A
32725
IU
655
%
Vitamin C
11
mg
13
%
Calcium
416
mg
42
%
Iron
6
mg
33
%
Net Carbohydrates
74
g
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 1066kcalCarbohydrates: 82gProtein: 120gFat: 26gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 483mgSodium: 1297mgPotassium: 2607mgFiber: 8gSugar: 10gVitamin A: 32725IUVitamin C: 11mgCalcium: 416mgIron: 6mgNet Carbohydrates: 74g
