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Crispy Cornmeal Chicken

Yield 4 servings (serving size: 1 chicken breast half and 2 tablespoons salsa)

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/3 cup yellow cornmeal
  • 1 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon all-purpose flour
  • 2 large egg whites, lightly beaten
  • 2 teaspoons vegetable oil
  • 1/2 cup salsa

Nutrition Information

  • calories 272
  • caloriesfromfat 0.0 %
  • fat 6.7 g
  • satfat 1.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 37.9 g
  • carbohydrate 13.7 g
  • fiber 1.4 g
  • cholesterol 94 mg
  • iron 0.0 mg
  • sodium 464 mg
  • calcium 0.0 mg

How to Make It

  1. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness, using a meat mallet or rolling pin.

  2. Combine cornmeal and next 3 ingredients in a small bowl. Sprinkle flour evenly over each chicken breast half; dip in egg whites, and dredge in cornmeal mixture.

  3. Heat oil in a large nonstick skillet over medium heat. Add chicken, and cook 5 to 6 minutes on each side or until chicken is done. Serve with salsa.

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