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Cornmeal-Crusted Chicken Salad Recipe

Cornmeal-Crusted Chicken Salad Recipe

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Ingredients

Count

Nutrition

376

Calories

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Ingredients:

Serving

3/4 cup all-purpose flour
1 whole egg
1 egg white
1/4 cup finely ground cornmeal
2 tsp ground cumin
2 tsp salt
2 tsp sugar
vegetable oil cooking spray
2 boneless, skinless chicken breasts (about 4 oz each), sliced lengthwise into 1 1/2-inch-wide strips
1 avocado
8 oz mixed greens
1 jar (7 oz) roasted red peppers, thinly sliced
3 tbsp goat cheese, crumbled
2 tbsp extra-virgin olive oil
1 tbsp grapefruit juice
2 tsp sherry vinegar
1 tsp honey

Directions:

Heat oven to 425°F. Set out 3 shallow bowls: Put 1/2 cup flour in the first, egg and egg white in the second and cornmeal and the remaining 1/4 cup flour in the third. Season flour and cornmeal bowls with 1 tsp each of cumin, salt and sugar and a few grinds of black pepper. Stir each bowl to blend ingredients. Cover a baking sheet with aluminum foil; coat foil with cooking spray. Dust each chicken strip with flour mixture, then dip in egg, dredge in cornmeal mixture and place on sheet. Bake 12 to 14 minutes, turning once halfway through, until chicken is cooked and crust is golden brown. Cut avocado into thin wedges. Whisk dressing ingredients in a bowl big enough to accommodate greens; toss greens in dressing and divide among 4 plates. Top greens with chicken, avocado, peppers and goat cheese.
Nutritional analysis per serving: 467 calories, 19 g fat (4.3 g saturated), 39 g carbs, 5.4 g fiber, 36 g protein Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	375.68 Kcal (1573 kJ)
Calories from fat	194.89 Kcal
		% Daily Value*
Total Fat	21.65g	33%
Cholesterol	69.3mg	23%
Sodium	1331.3mg	55%
Potassium	437.16mg	9%
Total Carbs	32.4g	11%
Sugars	3.78g	15%
Dietary Fiber	4.94g	20%
Protein	15.63g	31%
Vitamin C	13.5mg	23%
Iron	3.9mg	22%
Calcium	128.5mg	13%

Amount Per 100 g
Calories	223.79 Kcal (937 kJ)
Calories from fat	116.09 Kcal
		% Daily Value*
Total Fat	12.9g	33%
Cholesterol	41.28mg	23%
Sodium	793.02mg	55%
Potassium	260.41mg	9%
Total Carbs	19.3g	11%
Sugars	2.25g	15%
Dietary Fiber	2.94g	20%
Protein	9.31g	31%
Vitamin C	8.1mg	23%
Iron	2.3mg	22%
Calcium	76.5mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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