A delicious hearty lunch for four.
2 boneless, skinless chicken breasts (about 4 oz each) sliced lengthwise into 1 ½ inch wide strips.
¾ cup flour all purpose flour
Egg substitute equivalent to 2 eggs
¼ cup ground cornmeal
1 ½ tsp salt
2 tsp ground cumin
2 tsp sugar
½ tsp garlic powder
¼ tsp black pepper
1 pear, cored and thinly sliced
1 bag (5 oz) baby arugula greens
2 Tbsp blue cheese, crumbled
Vegetable oil spray
2 Tbsp light maple syrup
1 Tbsp white wine vinegar
1 tsp Dijon mustard
¼ tsp salt
1/8 tsp black pepper
2 Tablespoons olive oil
In a large empty salad bowl, whisk together maple syrup, vinegar, mustard, salt and pepper. Slowly whisk in oil, set aside
Pre-heat oven to 425 F. Cover a baking sheet with aluminum foil and spray foil with Vegetable oil spray.
Put ½ cup flour and 1 tsp cumin into a shallow bowl and mix. Put egg substitute into a second shallow bowl. Mix remaining ¼ cup flour, cornmeal, 1 tsp cumin, garlic powder, sugar, salt and pepper into a third shallow bowl.
Dust each chicken strip with flour mixture, then dip in egg, roll in cornmeal mixture and place on baking sheet. Bake 12-14 minutes, turning over once, until chicken is cooked and crust is golden brown.
Add salad greens to large salad bowl containing dressing and toss well. Divide salad among 4 plates. Top salad with chicken, pears and blue cheese.
370 Calories per serving
10 grams Fat
39 g Carbs
33 g Protein