Breaded Chicken Cutlets With Polenta
|Water||3 1⁄2 Cup (56 tbs)|
|Cornmeal||1 Cup (16 tbs)|
|Olive oil||1 Tablespoon|
|Boneless skinless chicken breast halves||4|
|Egg/1/4 cup fat-free egg substitute||1|
|Skim milk||2 Tablespoon|
|Dry whole grain breadcrumbs||3⁄4 Cup (12 tbs)|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
|Ground black pepper||1⁄4 Teaspoon|
|Dried marjoram||1⁄4 Teaspoon|
In a 3-quart casserole, mix the water, cornmeal, and oil until smooth.
Microwave on high for 5 minutes.
Stir well, then microwave on high for 5 minutes, or until thickened.
Microwave on high, stirring every 2 minutes, until all of the water has been absorbed and the polenta is the consistency of mashed potatoes. (This will take 4 to 6 minutes.)
Pour the polenta into a wet wooden salad bowl or a deep serving dish and smooth the top with a spatula.
Cover with foil and let stand for 15 minutes, until set.
Place each chicken piece between two pieces of wax paper and pound to 1/4" thick with a rubber mallet or meat pounder.
In a shallow bowl, beat the egg with the milk until completely blended.
On a piece of wax paper, combine the breadcrumbs, Parmesan, paprika, pepper, and marjoram.
Dip each piece of chicken into the egg mixture, then into the crumb mixture, patting the coating in place with your hands.
Arrange the chicken on a large plate with the thickest sections toward the outside and overlapping the thinner sections.
Cover with wax paper and microwave on high for 6 minutes.
Turn the chicken over and reposition so the less-cooked areas are toward the outside of the plate.
Rotate the plate a half turn.
Cover and microwave on high for 4 to 6 minutes, or until the chicken is no longer pink.
Cover and let stand for 5 minutes.
Turn the polenta out onto a serving platter (the wet bowl makes this step easier).
Cut into slices or wedges and serve with the chicken.
Serving size: Complete recipe
Calories 1476 Calories from Fat 367
% Daily Value*
Total Fat 42 g64.2%
Saturated Fat 11.6 g57.8%
Trans Fat 0.1 g
Cholesterol 439 mg146.3%
Sodium 1120.2 mg46.7%
Total Carbohydrates 158 g52.5%
Dietary Fiber 16.1 g64.3%
Sugars 6.1 g
Protein 118 g235.5%
Vitamin A 64% Vitamin C 14.8%
Calcium 56.5% Iron 76%
*Based on a 2000 Calorie diet