Traditional tomato ketchup is loaded with high-fructose corn syrup (yes, it’s true), but not this asparagus version.
You’ll Need
- 5 boneless, skinless chicken breasts
- 1 cup plain yogurt
- 1 Tbsp grainy mustard
- 1 tsp kosher salt
- fresh ground pepper, to taste
- ½ tsp hot sauce
- 2 cups Italian breadcrumbs or panko breadcrumbs
- 12 asparagus spears, ends trimmed
- 2 Tbsp olive oil
- 3 Tbsp plain yogurt
- 2 tsp grainy mustard
- Juice of ½ lemon, approximately 1–2 Tbsp
- ½ tsp salt
Prep and Cook
- 1Rinse chicken under cold water and pat dry. Slice each breast into strips and set aside.
- 2Combine the yogurt, mustard, salt and pepper in a bowl. Add the chicken and allow it marinate for a minimum of 30 minutes (up to 8 hours).
- 3Preheat oven to 400 degrees F. Place breadcrumbs in a large bowl.
- 4Coat chicken with the breadcrumbs, coating all sides well. Place on a parchment lined baking sheet and repeat with remaining chicken.
- 5Bake until light golden brown and cooked through, approximately 15 minutes. Serve with asparagus ketchup (see recipe).
- 6Roughly chop the asparagus and boil in salted water for 4 to 5 minutes. Drain asparagus and immediately immerse it into an ice bath to stop cooking. Transfer asparagus onto a kitchen towel and pat excess water.
- 7Place asparagus, olive oil, yogurt, mustard, lemon juice and salt in a food processor and pulse until completely pureed, about 2 minutes.
- 8Transfer to a bowl or resealable container and store in the refrigerator until ready to serve. Note: Best served cold.
Tagged under: chicken fingers,asparagus ketchup
Category: family
