Panko-crusted chicken thighs make for quick-turnaround meal

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

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

Horseradish Encrusted Chicken

Serves: 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 freshly ground pepper

Remove fat from the chicken. Mix mayonnaise with horseradish in a bowl. Place bread crumbs on a plate. Dip chicken into the mayonnaise 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 degrees. Remove to 2 dinner 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

Serves: 2

• 3/4 pound sweet potatoes

• 2 cups sugar snap peas, trimmed

• 1 teaspoon minced garlic

• 1 teaspoon canola oil

• Salt and freshly ground pepper

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

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

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

Add olive oil and salt and pepper. Toss well.

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.