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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Once you get a spice in your home, you have it forever. Women never throw out spices. The Egyptians were buried with their spices. I know which one I'm taking with me when I go."
-Erma Bombeck

The refrigerator light goes on...

Erma Bombeck is right. Sometimes spices spend so much time in your cabinet that they lose their punch, and this is particularly true with spicier seasonings. The first time I tested this recipe I used the Paul Prudhomme's Salt-Free Creole Seasoning that I've had in my kitchen for a couple of years, and it just wasn't tasting very spicy. I thought about adding more of the seasoning and then realized that the spice itself probably needed to be replaced. A new bottle of the seasoning and using the same amount as before yielded the spice level I'd been looking for. If you have the opportunity to purchase smaller amounts of spices, especially if they are spices you don't use as frequently, do so. The flavor of your recipes will be so much better for it.

Garbanzo Beans

Also called Chickpeas, these are small legumes a little larger than a pea. They are beige colored and have a creamy, nutty flavor. They are nearly perfect nutritionally, being high in carbohydrate and having modest amounts of protein and low in fat. They are low in saturated fat. A staple in Mediterranean and Middle Eastern cooking, they are sold dried or canned.

2 ounces dried garbanzos = 206 calories, 3g fat, <1g sat fat, <1g mono fat, 11g protein, 34g carbohydrates, 13mg sodium, 0mg cholesterol


 

Cajun Chickpea Crusted Chicken



Servings = 4 | Serving size =1 4-ounce filet chicken with coating

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

The cooked chicken filets make great leftovers for sandwiches or can be used to top salads.

Serve with Red Potato Salad or Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Avocado Potato Salad

AND

Serve with Pan Grilled Broccoli or Pan Grilled Asparagus or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Garlic Roasted Brussels Sprouts

1 15 ounce can no salt added chickpeas (garbanzo beans) (drained and rinsed)
2 tsp olive oil
1 Tbsp no salt added Creole seasoning
1/2 tsp salt
1 lb boneless skinless chicken breast
1 large egg
1 Tbsp 2% milk
4 tsp olive oil (divided)



Preheat oven to 400F.

Place the chickpeas in a bowl with the olive oil and Creole seasoning.

Toss until well coated.

Spread in single layer on baking tray and roast for 25-30 minutes.

Stir occasionally and roast until they are brown and crunchy.

Remove and return to the bowl and add the salt.

Toss well to coat, then let cool.

Using a mini chopper or food processor, process the chickpeas until they are the consistency of very coarse cornmeal.

Add the salt to the mini chopper and pulse a couple of times to blend well. Spread the processed chickpeas on a dinner plate and set aside.

While the chickpeas are roasting, cut the chicken into 4 4-ounce filets.

Place each filet between two pieces of plastic wrap, lay them on the counter, and using a meat mallet or the back of a heavy saucepan, pound each filet lightly until they are about 3/4 inch thick.

In a bowl, whisk together the egg and milk.

Place a large skillet in the preheated oven.

Dredge the chicken in the egg mixture and then place the chicken on the plate with the chickpea coating. Turn and then sprinkle coating on top of the chicken filet until well coated. Repeat for all four pieces.

Place 2 teaspoons olive oil in the skillet and add the chicken filets.

Cook on one side for 5 minutes, then turn the filets over.

After turning the filets, add the second 2 teaspoons olive oil and swirl it around in the pan so that it gets under all of the filets.

Return the pan to the oven and cook for another 5 minutes.

Serve.

Nutrition Facts

Serving size = 1 4-ounce filet chicken with coating

Servings = 4

.

Amount Per Serving

Calories 297 Calories from Fat 91
  % Daily Value
Total Fat 10g 18%
    Saturated Fat 1g 4%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 66mg 20%
Sodium 240mg 11%
Total Carbohydrates 18g 6%
    Dietary Fiber 6g 18%
    Sugars 3g  
Protein 32g  
Vitamin A 18% Vitamin C 8%
Calcium 3% Iron 16%
Vitamin K 7 mcg Potassium 527 mg
Magnesium 67 mg