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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. Check for flour or modified food starch in pre-grated cheese.

 

"I know my corn plants intimately, and I find it a great pleasure to know them."
-Barbara McClintock, Scientist

The refrigerator light goes on...

Look carefully at the tortillas you buy. Even though most are low in sodium some have a fair amount of salt.

This is a great coating and one key is the medium-hot non-stick pan. The tortilla will crisp while the cheese melts slightly. This dish is great with Cumin, Black Eyes and Corn Salad and topped with your favorite salsa.

Here are enhanced instructions for the Tortilla-Crusted Chicken.

Chicken Breasts

Yep, all the hype is true – chicken breasts without the skin are as low in fat and calories as you have heard.  A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and there’s only 66 mg of cholesterol. 


 

Tortilla-Crusted Chicken



Servings = 4 | Serving size =4 ounces chicken

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes fair leftovers as sandwiches.

Serve with Cumin, Black Eyes and Corn Salad

4 corn taco shells
1 tsp dried oregano
1 tsp ground cumin
1/2 tsp chili powder
1/4 tsp salt
fresh ground black pepper (to taste)
2 ounces Monterey Jack cheese (grated)
1/4 cup 2% milk
1 Tbsp Dijon mustard
8 2-ounce slices boneless skinless chicken breasts
spray olive oil

Place the tortillas in a mini chopper or food processor. Add the oregano, cumin, chili powder, salt and pepper. Process until about the size of lentils.

Add the cheese and process until well blended.

In a small bowl whisk together the milk and mustard until smooth.

Dip the chicken breasts in the milk / mustard mixture. Coat each breast with the tortilla mixture.

Place a large non-stick skillet over medium-high heat. When hot spray with oil and add the chicken breasts. Cook on the first side for about 8 minutes and turn. Cook for another 8 – 10 minutes and serve.

Nutrition Facts

Serving size = 1 chicken breast

Servings = 4

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Amount Per Serving

Calories 234 Calories from Fat 51
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 3g 13%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 75mg 25%
Sodium 364mg 15%
Total Carbohydrates 12g 4%
    Dietary Fiber 2g 8%
    Sugars 1g  
Protein 32g  
Vitamin A 4% Vitamin C 3%
Calcium 16% Iron 10%
Vitamin K 3 mcg Potassium 394 mg
Magnesium 60 mg