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Ingredientes
- 4 boneless, skinless halved chicken breasts
- 2 tbsp. cornstarch
- 1 teaspoon grnd cumin
- 1 teaspoon garlic salt
- 1 egg, lightly beaten
- 1 tbsp. water
- 1/3 c. cornmeal
- 3 tbsp. veg. oil
- 1 hard, ripe avocado, sliced
- 1 1/2 c. shredded Monterey Jack cheese
- 1/2 c. lowfat sour cream
- 1/4 c. sliced green onions, tops only
- 1/4 c. minced red pepper
Direcciones
- On hard surface lb. chicken to 1/4 inch thickness. In shallow dish, mix cornstarch, cumin and garlic salt. Add in chicken, 1 piece at a time, dredging to coat. Mix egg and water. Dip chicken in egg and then in cornmeal turning to coat.
- Put oil in large fry pan and heat to medium temperature. Add in chicken. Cook 2 min each side. Drain on paper towels. Put chicken in shallow baking dish. Place avocado slices over chicken and sprinkle with cheese. Bake at 350 degrees for about 15 min till tender. Top with lowfat sour cream. Sprinkle with green onion and red pepper.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 132g | |
| Recipe makes 6 servings | |
| Calories 321 | |
| Calories from Fat 204 | 64% |
| Total Fat 22.95g | 29% |
| Saturated Fat 8.81g | 35% |
| Trans Fat 0.19g | |
| Cholesterol 84mg | 28% |
| Sodium 201mg | 8% |
| Potassium 264mg | 8% |
| Total Carbs 12.67g | 3% |
| Dietary Fiber 1.8g | 6% |
| Sugars 1.46g | 1% |
| Protein 16.58g | 27% |
