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Crispy Asian Chicken & Corn Bake
Nb persons: 4
Yield: 4 oz chicken and 3/4 cup corn bake
Preparation time: 15
Total time: 45
Source: CE Online
INGREDIENTS: | |
2 | egg whites |
1 1" piece | ginger, peeled and cut into thirds |
2 tsp | low-sodium soy sauce |
1 tbsp | arrowroot |
2 cloves | garlic, cut in half |
2 | boneless, skinless chicken breasts, (about 1 lb), sliced into 4 even cutlets |
2 cups | unsweetened all-natural crispy brown rice cereal |
Corn Bake: | |
1 tbsp | olive oil |
2 cloves | garlic, chopped |
2 tsp | Chinese five-spice powder |
1 tbsp | whole-wheat four |
1 cup | skim milk |
1 1/2 cups | thawed-from-frozen corn |
2 | scallions, thinly sliced |
1.5 cups | baby spinach leaves, packed |
1 | egg white |
1/4 tsp | baking soda |
INSTRUCTIONS:
Preheat oven to 350°F. Place 2 egg whites, ginger, soy sauce, arrowroot and halved garlic in a mini-chopper or blender. Blend to break up ginger and garlic, until fairly smooth. Transfer egg mixture to a shallow dish and add chicken, turning a few times to coat; set aside. Place cereal on a sheet of wax paper.
Prepare corn bake: Add oil, chopped garlic and five-spice powder to a small saucepan over medium heat. Cook for 1 to 2 minutes, stirring often, until garlic becomes golden and fragrant. Add flour and cook for 2 more minutes, mashing mixture with the back of a spoon until a thick paste forms. Reduce heat to low and whisk in milk, bringing mixture to a slow simmer. Cook for 2 to 3 minutes, until sauce thickens. Stir in corn, spinach and scallions and cook for about 1 minute more, until spinach wilts. Stir in 1 egg white and baking soda. Transfer mixture to an 8 x 8-inch baking dish and place in preheated oven.
Remove chicken from egg mixture. Press both sides of each chicken cutlet into cereal and transfer to a large baking sheet misted with cooking spray. Coat tops of chicken with a thin layer of cooking spray and transfer to oven, alongside corn mixture. Bake both for about 25 minutes, until corn has puffed and chicken has cooked through and is no longer pink in the center. Remove corn mixture and chicken from oven, letting chicken rest for 4 minutes before slicing and serving with corn bake.
Nutrients per serving (4 oz chicken and 3/4 cup corn bake): Calories: 339, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 35 g, Fiber: 3 g, Sugars: 5 g, Protein: 35 g , Sodium: 300 mg, Cholesterol: 67 mg
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