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The Recipe Instructions |
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Ingredients
6 boneless, skinless chicken -breast, halves (2 lb)
1 1/4 lb roma tomatoes, cored/chopped
1 cup finely slivered arugula
3 tbsp capers
2 tbsp lemon juice
1 tbsp olive oil
1 large egg
3/4 cup yellow cornmeal
1/4 cup grated parmesean cheese
1/2 tsp black pepepr
1/4 tsp cayenne pepper
1 salt
Directions
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.
Reprinted from Sunset Magazine, July 1996.
Servings: 6
Diet Cornmeal-Crusted Chicken Recipe brought to you by Diet Recipes To-Go
Diet informationThe Zone Diet The Zone diet is a nutrition and weight loss system primarily advocated by Barry Sears in a series of books, publications and an associated website. The Zone diet is not exactly a weight reduction diet, nevertheless many people discover that they really reduce weight by following the zone diet. The main theory of the Zone Diet is that if one can manage to gain control of the levels of insulin and glucogen (both hormones), then your body releases eicosanoids (anti-inflamatory chemicals) which puts the body in a state of balance which is a lot more healthful than other diets, which, not surprisingly, is known as 'the zone'. Sears claims that if you get into this 'zone', your body is perfectly balanced and, because of this, doesn't convert energy to unsightly fat. The main method of the system is to control the precise ratio of carbs to proteins, and to ensure you get plenty of Omega 3 fish oils. The South Beach Diet The South Beach diet is a weight loss system created by Dr. arthur agatston which emphasizes the consumption of "good carbs" instead of "bad carbs" and "good fats" instead of "bad fats" Agatston invented his weight loss system for people who have heart disease, as a consequence of his analysis of scientific studies completed on other diets. "good" foods include, broiled ham, skinless poultry, oysters, ricotta cheese, peanut butter, nonfat milk and some vegatables, such as kidney beans, broccoli and mushrooms. |