100 Healthy Recipes
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Ingredients
- 2 tablespoons liquid egg substitute
- 2 tablespoons lime juice
- 1/2 cups bread crumbs
- 1 1/2 teaspoons chili powder
- 1 1/4 teaspoons cumin, ground
- 1 pounds chicken breast, boneless/skinless, raw
- 3 peaches, fresh
- 1 bell pepper, red, medium
- 2 tablespoons cilantro, fresh
- 1 tablespoons green onion, chopped
- 2 slices jalapenos, sliced
- 1 tablespoons honey
- 1/8 teaspoons black pepper
- 2 teaspoons olive oil, extra virgin
Preparation:
- Spray a jelly-roll pan or other shallow baking dish with cooking spray.
- In a shallow bowl or pie plate, lightly whisk the egg substitute with 3 teaspoons (1 tablespoon) of the lime juice with a fork until frothy.
- In another shallow bowl or pie plate, mix the bread crumbs, chili powder, and 1 teaspoon of the cumin.
- One at a time, dip the chicken breasts into the egg mixture, letting the excess drip off, then roll the chicken in the crumbs, pressing them on the surface.
- Place the chicken breasts on the prepared pan. Set aside, uncovered.
- Preheat oven to 450°F.
- Wash peaches, remove pits, and dice; wash and dice bell pepper; wash and chop cilantro; wash and mince onion; and mince jalapeno slices.
- In a medium bowl, combine peaches, bell peppers, cilantro, onions, jalapeno, honey, black pepper, remaining 4 teaspoons of lime juice, and remaining 1/4 teaspoon of cumin. Cover and set aside.
- Drizzle the chicken evenly with the olive oil and bake for 10 minutes. Turn the chicken over and bake for 5 minutes longer, or until crisp, lightly browned, and cooked through (no longer pink inside).
- Serve the chicken with the peach salsa; garnish with lime wedges and/or cilantro sprigs, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 3.5 |
| Fat | 0.5 |
| Milk | 0.0 |
| Vegetable | 0.5 |
| Fruit | 1.0 |
| Lean Meat | 0.0 |
| Bread/Starch | 0.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
280 |
| Calories from Fat | 60 |
| Total Fat | 7g |
| Saturated Fat | 1.5g |
| Cholesterol | 65mg |
| Sodium | 350mg |
| Total Carbohydrate | 29g |
| Dietary Fiber | 4g |
| Sugars | 16g |
| Protein | 28g |
| Vitamin A | 35% |
| Vitamin C | 80% |
| Calcium | 6% |
| Iron | 15% |