The tortilla chip crust is crunchier than a regular bread crumb crust and gives the chicken a different texture. This is my version of a Southwest chicken dish, and has much less fat and fewer calories than the traditional Mexican version. If you can’t find baked tortilla chips use regular, but the number of calories and amount of fat will be slightly higher.
RECIPE INSTRUCTIONS
1. Preheat the oven to 400°F. Lightly coat a baking sheet lined with foil with cooking spray.
2. To make the guacamole, combine the avocado, cilantro, mayonnaise, jalapeño, garlic, lemon juice, salt and pepper in a small bowl. Cover and set aside.
3. Working with one at a time, place a chicken breast between 2 sheets of waxed paper and pound to an even 1/2-inch thickness. Set aside. Whisk together the egg and milk and pour into in a shallow dish. Set aside. In the bowl of a food processor, combine the tortilla chips, breadcrumbs and chili powder. Process until crumbly. Dip the pounded chicken breasts in the egg and milk mixture, then into the tortilla crumb mixture.
4. Lightly coat a large, nonstick skillet with cooking spray, add the oil and sauté the chicken breasts for about 3 minutes per side or until browned. Place the chicken on the prepared baking sheet.
5. Divide the salsa over the chicken. Top with the beans and cheese. Bake for 10 minutes or until the chicken is just cooked. Serve with the guacamole.
INGREDIENTS
GUACAMOLE:
1/2 cup mashed ripe avocado
2 Tbsp chopped cilantro
1 Tbsp light mayonnaise
1 tsp finely chopped jalapeño pepper (or 1/2 tsp hot chili sauce)
1/2 tsp finely chopped garlic
2 tsp lemon or lime juice
pinch of salt and pepper
CHICKEN:
1 1/2 lb skinless boneless chicken breasts (about 4 to 6 breasts)
1 egg
2 Tbsp low-fat milk
2 1/2 cups baked tortilla chips
1/3 cup seasoned dry breadcrumbs
1/4 tsp chili powder
2 tsp vegetable oil
TO SERVE:
1/3 cup medium salsa
1/4 cup canned black beans, drained and rinsed
1/2 cup shredded aged white cheddar cheese
NOTES
Nutritional Analysis per Serving
Calories 425
Protein 33 g
Fat 16 g
Saturated Fat 4.7 g
Carbohydrates 37 g
Cholesterol 114 mg
Sodium 334 mg
Fiber 4.5 g
Prep Time: 25 minutes
Cook Time: 15 minutes
Make Ahead: Prepare the chicken and guacamole early in the day Bake just before serving.
Serves 6
Nutrition Watch: Canned beans can have a high amount of sodium, from 140 to 500 mg for a 1/2-cup serving, so consider rinsing them thoroughly with cold water before using in a recipe.
