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Cornmeal Crusted Chicken




Source of Recipe


Posted By: jm


List of Ingredients




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



Recipe



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.
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.
These can be grilled or baked in a 400 degree 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.
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.