Breaded Chicken with Raw Tropical sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 431.6
- Total Fat: 18.5 g
- Cholesterol: 143.1 mg
- Sodium: 780.7 mg
- Total Carbs: 51.1 g
- Dietary Fiber: 4.8 g
- Protein: 18.2 g
View full nutritional breakdown of Breaded Chicken with Raw Tropical sauce calories by ingredient
Introduction
I got it from the Big Orange Book, but I'm allergic to dairy so it has some variation. Also some of the things Rachel does it beyong my knowledge of cooking, so this is a easier version. I got it from the Big Orange Book, but I'm allergic to dairy so it has some variation. Also some of the things Rachel does it beyong my knowledge of cooking, so this is a easier version.Number of Servings: 4
Ingredients
-
1 Large Ripe Mango pitted and chopped
4 plum tomatoes, seeded and chopped
1/2 medium red onion chopped
1/4 cup (about a palmful) cilantro chopped
Juice of 1 lime
a few dashes of hot sauce
4 boneless, skinless chicken breast halves
1 cup all purpose flour
2 eggs
1/2 cup bread crumbs
1 teaspoon granulated garlic
1 lemon, cut into wedges
4 tablespoons Extra Virgin Olive Oil
Directions
Makes four servings
Prepare raw sauce by coming the mango, plum tomatoes, red onion, cilantro, lime juice, hot sauce, salt and pepper in a medium mixing bowl.
Stir gently to combine
Flatten the chicken breasts
Set up three shallow dishes on teh counter. To one dish add the flour, to the second add teh eggs and beat with a bit of water, to the third add bread crumbs, garlic and lemon zest
bread the chicken by dipping it in flour, covering it in egg , then coating it in bread crumb mixture
heat 2 tablespoons of olive oil in large skillet over medium-high heat. once the oil is hot, cook the cutlets in bataches until golden brown on each side, 5 minutes per side( I found it take more like 10minutes flipping twice) add more oil as neccesary,
serve with raw sauce on top of cutlets and lemon wedge on the side!
Number of Servings: 4
Recipe submitted by SparkPeople user KNICKITY3.
Prepare raw sauce by coming the mango, plum tomatoes, red onion, cilantro, lime juice, hot sauce, salt and pepper in a medium mixing bowl.
Stir gently to combine
Flatten the chicken breasts
Set up three shallow dishes on teh counter. To one dish add the flour, to the second add teh eggs and beat with a bit of water, to the third add bread crumbs, garlic and lemon zest
bread the chicken by dipping it in flour, covering it in egg , then coating it in bread crumb mixture
heat 2 tablespoons of olive oil in large skillet over medium-high heat. once the oil is hot, cook the cutlets in bataches until golden brown on each side, 5 minutes per side( I found it take more like 10minutes flipping twice) add more oil as neccesary,
serve with raw sauce on top of cutlets and lemon wedge on the side!
Number of Servings: 4
Recipe submitted by SparkPeople user KNICKITY3.