Sunday, February 10, 2013
Sauteed Chicken and Sweet Potato "Chips" - Great Taste, Low-Fat Stir Fries and Sautes
1/2 cup low-fat buttermilk
1 tablespoon honey
2 tablespoons fresh lime juice
1 teaspoon chili powder
3/4 teaspoon salt
1/4 teaspoon cayenne pepper
4 skinless, boneless chicken breast halves (about 1 pound total), each cut lengthwise into 3 strips
3/4 pound sweet potatoes, peeled and cut into 1/4-inch thick slices
2 tablespoons olive oil
2 teaspoon sugar
1/4 cup flour
In a medium bowl, combine the buttermilk, honey, lime juice, chili powder, 1/2 teaspoon of the salt, and the cayenne. Remove 1/4 cup of the mixture and set aside. Add the chicken to the mixture remaining in the bowl, stirring to coat. Cover and refrigerate for at least 30 minutes or up to 12 hours.
Meanwhile, in a medium pot of boiling water, cook the sweet potatoes for 5 minutes to partially cook. Drain well and pat dry with paper towels. In a large nonstick skillet, heat 1 tablespoon of the oil until hot but not smoking over medium heat. Add the sweet potato slices and sprinkle them with the sugar and the remaining 1/4 teaspoon salt. Cook, tossing frequently, until many of the "chips" are browned around the edges, about 5 minutes. Transfer the chips to a plate.
Add the remaining 1 tablespoon oil to the pan and heat until hot but not smoking over medium heat. Place the flour on a sheet of waxed paper. Lift the chicken from its marinade and dredge in the flour, shaking off the excess; discard the marinade. Add the chicken to the skillet and cook until golden brown and cooked through, about 4 minutes per side. Divide the chicken and chips among 4 plates and serve with the reserved buttermilk mixture.
Makes 4 serving.