Cornmeal-Crusted Chicken with Pepian Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 husked and rinsed Tomatillos1/4 cup diced Onions, raw4 Tbsp, (divided) Pumpkin Seeds3 Tbsp. Cilantro, raw1 clove Garlic, peeled1/2 cup reduced sodium Chicken Broth1/2 tsp Salt (divided)2 Tbsp. Sour Cream, reduced fat4 boneless Chicken Breast, no skin (1-1 1/4lbs) trimmed1 Egg white1/2 Yellow Cornmeal3 tsp. Canola Oil (divided)
Serves 4.
Place tamatillos, onion, 3 Tbsp. pepitas, 2 Tbsp. cilantro, garlic, broth and 1/4 tsp. salt in food processor or blender and process until smooth.
transfer to medium saucepan and cook over medium high heat, stirring occasionally, until reduced to about 3/4 cup, 12-15 minutes. The mixture will resemble a thick paste. Remove from heat and set aside.
Dry chicken and dip in egg white and then in cornmeal with the remaining salt. In a non-stick pan and using the oil, brown each side of chicken over medium-high heat until cooked through and nicely bronzed. Serve with sauce and top the dish with remaining Pumpkin Seeds. Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user LALASTRIVE.
Place tamatillos, onion, 3 Tbsp. pepitas, 2 Tbsp. cilantro, garlic, broth and 1/4 tsp. salt in food processor or blender and process until smooth.
transfer to medium saucepan and cook over medium high heat, stirring occasionally, until reduced to about 3/4 cup, 12-15 minutes. The mixture will resemble a thick paste. Remove from heat and set aside.
Dry chicken and dip in egg white and then in cornmeal with the remaining salt. In a non-stick pan and using the oil, brown each side of chicken over medium-high heat until cooked through and nicely bronzed. Serve with sauce and top the dish with remaining Pumpkin Seeds. Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user LALASTRIVE.
Nutritional Info Amount Per Serving
- Calories: 267.8
- Total Fat: 7.7 g
- Cholesterol: 69.1 mg
- Sodium: 593.8 mg
- Total Carbs: 17.7 g
- Dietary Fiber: 2.0 g
- Protein: 31.1 g
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