• Prep Time:
  • Cooking Time:
  • Serves: 6 Servings

Cornmeal-Crusted Chicken

  • Recipe Submitted by on

Category: Low Fat, Main Dish, Poultry

 Ingredients List

  • 6 Boneless, skinless chicken
  • --breast halves (2 lb)
  • 1 1/4 lb Roma tomatoes, cored/chopped
  • 1 c Finely slivered arugula
  • 3 tb Capers
  • 2 tb Lemon juice
  • 1 tb Olive oil
  • 1 lg Egg
  • 3/4 c Yellow cornmeal
  • 1/4 c Grated parmesean cheese
  • 1/2 ts Black pepepr
  • 1/4 ts Cayenne pepper
  • Salt


Rinse chicken and pat dry. Place 1 chicken breast half between 2 sheets
of waxed paper or plastic wrap on a sturdy cutting board. With a heavy
mallet, pound chicken until it is 1/3 to 1/4 inch thick. Repeat with
remaining chicken. (If making ahead, cover and chill up to 4 hours.)

Combine chopped tomatoes, arugula, capers, lemon juice, and olive oil; set
aside at room temperature.

In a small bowl, beat the egg with 1 tablespoon water to blend. In
another bowl, stir the cornmeal, parmesean cheese, black pepper, and
cayenne to blend. Dip each chicken breast half in the egg mixture,
turning to coat evenly, then in the cornmeal-parmesean mixture, turning to
cover completely.

Place the chicken on a well-oiled barbecue grill (medium heat) (If using
gas grill, close lid). Cook chicken until undersides are browned, about 5
minutes. With a spatula, turn the chicken over and cook until browned and
meat is no longer pink in center (cut to test), 5 to 6 minutes longer.

Arrange chicken on a serving platter or individual plates; top with tomato
mixture and salt to taste.

Per serving: 298 cal, 6.5 g fat (20% of cal); 40 g pro, 293 mg sodium, 126
mg. chol.

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