Crispy Cornmeal Chicken - 18.4g Carbs, 1.8g FiberFrom: Stevens, Karen; Mitchell, Robert (2014-04-02). Chicken Recipes: Easy and Delicious Chicken Recipes To Prepare During The Week! (Kindle Locations 252-264). Kindle Edition.
4 boneless chicken breast halves, skinned
1 egg, beaten
3/4 cup cornmeal
1/22 tsp basil
1/4 tsp oregano
1/4 cup parmesan cheese, grated
2 Tbsp lemon juice
Salt and black pepper, to taste
1. Rinse the chicken in some clean water and pat it dry.
2. Use a meat tenderizer to flatten the chicken breasts until they are around ¼ inch thick.
3. In a shallow pan, mix the basil oregano, cheese, salt, and black pepper.
4. Give the chicken a light coat of lemon juice and dip into the beaten eggs.
5. Dredge the chicken in cornmeal and let it dry on a wire rack for 20 minutes.
6. While waiting, coat a two-sided grill's grates with non-stick cooking spray.
7. Preheat the grill to medium heat.
8. Grill the chicken for around 6 minutes. This should leave it golden brown and crisp.
9. Arrange decoratively on a serving plate. Enjoy!
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 246 g
Nutrition per Serving: 433 Calories, 97 Calories from Fat, 10.8g Total Fat, 4.2g Saturated Fat, 0g Trans Fat, 197mg Cholesterol, 315mg Sodium, 447mg Potassium, 18.4g Total Carbs, 1.8g Dietary Fiber, 62.9g Protein - Vitamin A 5% - Vitamin C 6% - Calcium 16% - Iron 15%
Nutrition Grade: B
Good points:
Very low in sugar
High in niacin
High in phosphorus
High in selenium
Posted by: chefgloria1030@yahoo.com
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