Ingredients
nonstick cooking spray
1/2 c. whole wheat flour
4 large egg whites
1 c. cornmeal
2 tbsp. chopped fresh flat-leaf parsley
Finely grated zest of 1 lemon
1 tsp. granulated garlic
1/2 tsp. Coarse salt
1/4 tsp. Freshly ground black pepper
6 skinless, boneless chicken breast halves
2 tbsp. vegetable oil
1/4 c. light mayonnaise
2 tbsp. apple cider vinegar
2 tbsp. Hot sauce
1 1/2 tsp. Creole mustard
1 c. shredded green cabbage
1 c. shredded red cabbage
1/2 c. shredded carrot
1 c. sweet corn kernels
1/2 small red onion
1/2 tsp. Coarse salt
1/4 tsp. Freshly ground pepper
Preparation
Step 1To prepare chicken, preheat the oven to 350 degrees F. Coat a large baking pan with nonstick spray. Set aside.Step 2Prepare a breading station: First, put the flour on a large plate. Pour the egg whites into a wide, shallow bowl, and whisk until foamy. On a separate plate, combine the cornmeal, parsley, lemon zest, granulated garlic, salt, and pepper. Mix with a fork.Step 3Put the chicken in between two pieces of wax paper or plastic wrap. Using a meat mallet or the bottom of a heavy pan, pound the chicken until 1/4 inch thick. Working with one piece at a time, dredge the chicken in the flour, shaking off the excess; dip in the egg white; the dredge in the cornmeal mixture to coat both sides. Set the breaded chicken on a side platter.Step 4Place a cast-iron skillet over medium heat and coat with the oil. When the oil is hot, add two pieces of the chicken; cook until browned on both sides, turning once, 3 to 5 minutes total. Remove the chicken from the skillet and set on the prepared baking pan. Repeat with the remaining chicken. Transfer the baking pan to the oven and bake until cooked through, about 15 minutes.
From: Recipe Rehab © 2013 by Everyday Health Buy the book
