Yields: 8 servings
Preparation time: 30 minutes
Ingredients:
- Blender Salsa (recipe follows)
- 3/4 cup soft whole wheat bread crumbs
- 1/4 cup yellow cornmeal
- 2 teaspoons chili powder
- 1/2 teaspoon each paprika, ground cumin, and dry oregano
- Vegetable oil cooking spray or salad oil
- 1 1/2 pounds boneless, skinless chicken breast halves
- 1 1/2 pounds boneless, skinless chicken breast halves
- 12 ounces tomatoes, cut into chunks
- small onion, cut into chunks
- 3 tablespoons canned diced green chiles
- 4 teaspoons lime juice
- 1 tablespoon chopped cilantro
Prepare Blender Salsa and refrigerate.
Blender Salsa:
In a blender or food processor, combine 12 ounces tomatoes, cut into chunks; small onion, cut into chunks; 3 tablespoons canned diced green chiles; 4 teaspoons lime juice; and 1 tablespoon chopped cilantro. Whirl until smooth.
Spread bread crumbs in a shallow baking pan and bake in a 350 degree F oven, stirring once, until lightly browned (about 5 minutes). Add cornmeal, chili powder, paprika, cumin, and oregano; stir well. Set aside.
Lightly coat a baking sheet with cooking spray. Rinse chicken and pat dry; then cut each breast half into 8 equal pieces. Place egg whites in a small bowl and beat lightly with a fork. Dip chicken pieces into egg whites; lift out and drain briefly. Then roll in crumb mixture to coat, place on baking sheet, and bake until meat in center is no longer pink; cut to test (about 15 minutes). Serve with salsa.
Nutrition information: Per serving: 142 calories (11% fat, 26% carbohydrates, 63% protein), 2 g total fat (0.3 g saturated fat), 9 g carbohydrates, 22 g protein, 49 mg cholesterol, 124 mg sodium
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