Cornmeal-Crusted Chicken Recipe
Recipe
Ingredients
6 boneless, skinless chicken -breast, halves (2 lb)
1 1/4 lb roma tomatoes, cored/chopped
1 cup finely slivered arugula
3 tbsp capers
2 tbsp lemon juice
1 tbsp olive oil
1 large egg
3/4 cup yellow cornmeal
1/4 cup grated parmesean cheese
1/2 tsp black pepepr
1/4 tsp cayenne pepper
1 salt
Recipe
Preparation
Rinse chicken and pat dry. Place 1 chicken breast half between 2
sheets of waxed paper or plastic wrap on a sturdy cutting board. With
a heavy mallet, pound chicken until it is 1/3 to 1/4 inch thick.
Repeat with remaining chicken. (If making ahead, cover and chill up
to 4 hours.)
Combine chopped tomatoes, arugula, capers, lemon juice, and olive
oil; set aside at room temperature.
In a small bowl, beat the egg with 1 tablespoon water to blend. In
another bowl, stir the cornmeal, parmesean cheese, black pepper, and
cayenne to blend. Dip each chicken breast half in the egg mixture,
turning to coat evenly, then in the cornmeal-parmesean mixture,
turning to cover completely.
Place the chicken on a well-oiled barbecue grill (medium heat) (If
using gas grill, close lid). Cook chicken until undersides are
browned, about 5 minutes. With a spatula, turn the chicken over and
cook until browned and meat is no longer pink in center (cut to
test), 5 to 6 minutes longer.
Arrange chicken on a serving platter or individual plates; top with
tomato mixture and salt to taste.
Per serving: 298 cal, 6.5 g fat (20% of cal); 40 g pro, 293 mg
sodium, 126 mg. chol.
Reprinted from Sunset Magazine, July 1996.
Servings:
6
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Food Tips of the Week
A few tips on healthy eating
In planning a diet, the important thing is to also endeavour to restrict your ingestion of refined carbohydrates, salt and fats.
Some lower carbohydrate diet tips:
* Use soy flour or bake mix.
When you require flour for baking, repalce it with soya flour or a bake mix such as Atkins soy baking mix. In many cases, you can change your best loved recipes that use wheat flour to use these alternatives.
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Cornmeal-Crusted Chicken Recipe from the Recipes-4U Collection
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