The cornmeal crusted chicken with pepian sauce – Healthy foods
The cornmeal crusted chicken with pepian sauce – Healthy foods
Ingredients:
- 4 tomatillos rinsed,
- ¼ cup chopped onion,
- 4 spoons pepitas,
- 3 spoons chopped fresh cilantro,
- 1 clove garlic,
- ½ cup reduced sodium chicken broth,
- little salt,
- 2 spoons reduced fat sour cream,
- 4 boneless and skinless chicken breasts trimmed,
- 1 egg white,
- 2 spoons water,
- ½ cup yellow cornmeal
- 3 teaspoons vegetable oil, better canola oil.
First step is to put in a food processor the tomatillos, onion, 3 spoons pepitas, 2 spoons cilantro, garlic, broth and little salt and let them until there are smooth.
Then put the mixture in saucepan and put it on medium heat and stir often and cook it till is reduced and this will take you about 12 to 15 minutes.
And in the end will look as a thick pasta and after you have removed the pan from the heat you can add the sour cream and then you can let it rest.
Meanwhile take a breast of chicken and place it into a plastic wrap and with a skillet make it flattened. Repeat the operation with the all four chicken breasts. Then in a bowl mix the egg white and water, then add the cornmeal and little salt in another bowl and then you take each breast you dredge it in egg white then in cornmeal and coat them well. Then in a pan heat little oil and cook per time 2 pieces of chicken breast and cook it for about 4 minutes per side. And then put the chicken breasts on a plate and then you can add some sauce on the chicken and also on top you can add 1 spoon pepitas and 1 spoon cilantro.
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