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500 calorie meal - Cornmeal Crusted Chicken


EasyMoneySnip3r
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EasyMoneySnip3r

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4 tomatillos, husked and rinsed
1/4 cup diced onion
4 tablespoons pepitas, (see Tip), divided
3 tablespoons chopped fresh cilantro, divided

1 clove garlic, peeled
1/2 cup reduced-sodium chicken broth
1/2 teaspoon salt, divided
2 tablespoons reduced-fat
4 boneless, skinless chicken breasts, (1˜1 1/4 pounds), trimmed
1 large egg white
2 tablespoons water
1/2 cup yellow cornmeal
3 teaspoons canola oil, divided canola oil, divided

Preparation
1. Place tomatillos, onion, 3 tablespoons pepitas, 2 tablespoons cilantro, garlic, broth and 1/4 teaspoon salt in a blender or food processor; process until smooth. Transfer to a medium saucepan and cook over medium-high heat, stirring occasionally, until reduced to about 3/4 cup, 12 to 15 minutes. The mixture will resemble a thick paste. Remove from the heat and stir in sour cream. Set aside.
2. Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
3. Whisk egg white and water in a shallow dish until combined. Whisk cornmeal and the remaining 1/4 teaspoon salt in another shallow dish. Dip each chicken breast in egg white, then dredge in cornmeal, turning to coat evenly.
4. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Cook 2 pieces of the chicken until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and tent with foil to keep warm. Wipe out the pan, reduce the heat slightly and repeat with the remaining oil and chicken. Serve the chicken with the reserved sauce and garnish with the remaining 1 tablespoon pepitas and 1 tablespoon cilantro.


Nutrition
Nutrition Per Serving
calories
315
fat
14 g (3 g sat, 5 g mono)
cholesterol
66 mg
carbohydrates
17 g
protein
31 g
fiber
2 g
sodium
468 mg
potassium
439 mg
Nutrition Bonus Magnesium (27% daily value), Iron (20% dv).

        
 

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