Chicken gets zippy, crunchy coating

Horseradish mixed with mayonnaise gives zip to boneless, skinless chicken thighs, while panko bread crumbs form a golden crust. Chicken thighs have great flavor and remain juicy when sautéed.

Panko bread crumbs are a Japanese variety made from bread that has been baked or toasted, giving them a firm texture.

The sweet potatoes and peas take only minutes to make in a microwave.

Boneless, skinless chicken breasts can be used instead of thighs.

Two garlic cloves can be substituted for the minced garlic.

This meal contains 599 calories with 36 percent from fat.

Wine tip: Let’s try a lightly sweet white chenin blanc to ease the sting of the horseradish.

Horseradish Encrusted Chicken

Servings: 2.

3/4 pound boneless, skinless chicken thighs

1/4 cup reduced-fat mayonnaise

2 tablespoons prepared horseradish

1/4 cup panko bread crumbs

2 teaspoons olive oil

Salt and pepper

Remove visible fat from the chicken. Mix mayonnaise with horseradish in a bowl. Place bread crumbs on a plate. Dip chicken into the mayo mixture, making sure all sides are coated. Then, dip chicken into bread crumbs, coating all sides.

Heat oil in a large nonstick skillet over medium heat. Add chicken. Cook 5 minutes; turn and cook 5 more minutes. A meat thermometer should read 165 F. Remove to two plates and sprinkle with salt and pepper to taste.

Per serving: 402 calories (48 percent from fat), 21.5 g fat (3.8 g saturated, 7.7 g monounsaturated), 138 mg cholesterol, 36.5 g protein, 13.4 g carbohydrates, 1.1 g fiber, 504 mg sodium.

Garlic Sweet Potatoes and Sugar Snap Peas

Servings: 2.

3/4 pound sweet potatoes

2 cups sugar snap peas, trimmed

1 teaspoon minced garlic

1 teaspoon canola oil

Salt and pepper

Peel potatoes and cut into strips the size of the peas (about 2 inches by 1/2 -inch).

Place potatoes, peas and garlic in a microwave-safe bowl. Microwave on high for 3 minutes.

Bring a saucepan of water to a boil on the stove and add the potatoes. Boil 3 minutes. Add peas and garlic. Boil 2 more minutes. Drain.

Toss well with olive oil and salt and pepper.

Per serving: 196 calories (11 percent from fat), 2.5 g fat (0.4 g saturated, 1.7 g monounsaturated), no cholesterol, 4.6 g protein, 40 g carbohydrates, 6.8 g fiber, 97 mg sodium.