Cooking time: 15 minutes Standing time: 5 minutesThe basic technique for “oven-frying” the chicken in this recipe is a versatile one. You can replace the corn chips with dry all-bran cereal or 100 percent whole grain crackers. Any salt-free herb or spice blend can stand in for the chili powder. Experiment to find your favorite combos.
Preparation time: 12 minutes Cooking time: 15 minutes Standing time: 5 minutes
4 boneless, skinless chicken breasts (4 ounces each)
1 egg white, beaten slightly
¾ cup no-salt-added blue corn chips, crushed
1 tablespoon chili powder
¼ teaspoon salt, divided
2 cups fresh corn kernels or frozen corn kernels, thawed
2 poblano chile or Cubanelle peppers, seeded and diced, or ½ green bell pepper, seeded and diced (wear plastic gloves when handling)
1 jalapeño chile pepper, seeded and diced (optional) (wear plastic gloves when handling)
¼ cup finely chopped cilantro
1 tablespoon + 2 teaspoons lime juice
1 lime, cut into wedges (optional, for garnish)
1. Preheat the oven to 400°F.
2. Coat a medium ovenproof skillet with vegetable oil spray. Dip the chicken into the egg white. Combine the chips with the chili powder, press mixture into chicken, and arrange in skillet, leaving space between each piece. Lightly coat the chicken with vegetable oil spray and sprinkle with 1⁄8 teaspoon salt. Place the pan in the oven and bake for about 15 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.
3. Meanwhile, in a bowl, combine the corn; poblano, Cubanelle, or green bell pepper; jalapeño chile pepper (if using); cilantro; lime juice; and the remaining 1⁄8 teaspoon salt. Stir to mix. Set aside.
4. Remove the chicken and allow to rest for 4 minutes. Slice each piece crosswise into 5 pieces. Serve with the corn salad. Garnish with lime wedges, if desired
MAKES 4 SERVINGS
Per serving: 330 calories, 35 g carbohydrate, 31 g protein, 9 g fat, 1 g saturated fat, 65 mg cholesterol, 290 mg sodium, 4 g fiber
Carbohydrate Choices: 2
Dietary Exchanges: 1 starch, 4 meat
