Cornmeal Encrusted Chicken Recipe

Looking for an easy cornmeal encrusted chicken recipe? Learn how to make cornmeal encrusted chicken using healthy ingredients.


Submitted by sabrina5by5

Makes 4 servings



cooked using a george foreman grill

Recipe Ingredients for cornmeal encrusted chicken

2 chicken breast
1/2 cup egg substitute
3/4 cup yellow cornmeal
1/2 teaspoon lemon pepper
1/4 teaspoon cayenne pepper
1 dash of salt, if desired
1/4 cup grated fat-free Parmesan cheese
2 tablespoons lime juice

Recipe Directions for cornmeal encrusted chicken

  1. Rinse and drain the chicken breasts. Place one at a time in a large zipper-lock plastic bag. Leaving the bag unzipped, use a meat mallet to pound the chicken to 1/3 to 1/4 inch thick. Repeat with each remaining breast. This can be done ahead of time and the chicken stored in the refrigerator in the sealed bag.

  2. Set two shallow bowls or pie plates on the counter. Place the egg substitute in one bowl, the cornmeal mixed with the lemon pepper, red pepper, salt, and cheese in the other bowl. Rub the chicken with the lime juice. Dip one piece of chicken at a time in the egg substitute and then coat evenly with the cornmeal mixture. If you have time, place on a wire rack to dry out a little.

  3. These can be grilled or baked in a 400 degree F oven. If grilling, make sure the grill is very hot, spray the grate fairly heavily with vegetable oil cooking spray, then place the chicken on the grill and spray the top of each piece lightly. Cook for 5 to 7 minutes, turning carefully with spatula, and continue to cook about 5 minutes on the other side, or until the chicken is tender and lightly browned.

  4. The same procedure can be used if baking in the oven. Spray the pan and top of the chicken, and turn halfway through cooking time. Serve with salsa if desired.

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 154.7g
Amount Per Serving
Calories
281
Calories from Fat
60
% Daily Value*
Total Fat
6.7g
10%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
79mg
26%
Sodium
262mg
11%
Potassium
411mg
12%
Total Carbohydrates
18.9g
6%
Dietary Fiber
1.8g
7%
Sugars
0.5g
Protein
34.7g
Vitamin A 5% Vitamin C 4%
Calcium 10% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Very low in sugar
  • Very high in niacin
  • High in phosphorus
  • Very high in selenium
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