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Crispy Cornmeal Chicken

Prep time 10 mins
Cook time 10 mins
Yield 4 servings.

Ingredients

  • 4 (4-ounce) skinned, boned 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 egg whites, lightly beaten
  • 2 teaspoons vegetable oil
  • 1/2 cup salsa

Nutrition Information

  • calories 211
  • caloriesfromfat 17 %
  • fat 4.1 g
  • satfat 0.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 29.5 g
  • carbohydrate 12.6 g
  • fiber 1.5 g
  • cholesterol 66 mg
  • iron 0.0 mg
  • sodium 337 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 until hot. Add chicken, and cook 5 to 6 minutes on each side or until chicken is done. Serve with salsa.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook