I never considered grilling chicken coated with a cornmeal crust until I found
this recipe. It works beautifully on the George Foreman grill. I serve it with Basmati
rice tossed with a bit of salsa and grilled zucchini. Yum!
4 chicken breast halves, boneless/skinless
1/2 cup egg substitute
3/4 cup yellow cornmeal
1/2 teaspoon lemon pepper
1/4 teaspoon cayenne pepper
Dash of salt, if desired
1/4 cup grated fat-free Parmesan cheese
2 tablespoons lime juice
Rinse and drain the chicken breasts. Place one at a time in a large zipper-lock
plastic bag. Leaving the bag unzipped, use a meat mallet to pound the chicken
to 1/3 to 1/4 inch thick. Repeat with each remaining breast. This can be done
ahead of time and the chicken stored in the refrigerator in the sealed bag.
Set two shallow bowls or pie plates on the counter. Place the egg substitute
in one bowl, the cornmeal mixed with the lemon pepper, red pepper, salt, and
cheese in the other bowl. Rub the chicken with the lime juice.
Dip one piece of chicken at a time in the egg substitute and then coat evenly
with the cornmeal mixture. If you have time, place on a wire rack to dry out
These can be grilled or baked in a 400 degree F oven. If grilling, make
sure the grill is very hot, spray the grate fairly heavily with vegetable oil
cooking spray, then place the chicken on the grill and spray the top of each
piece lightly. Cook for 5 to 7 minutes, turning carefully with spatula, and
continue to cook about 5 minutes on the other side, or until the chicken is
tender and lightly browned.
The same procedure can be used if baking in the oven. Spray the pan and top of
the chicken, and turn halfway through cooking time. Serve with salsa if desired.
Posted by bettyboop at Recipe Goldmine 1/3/2002 8:53 am.