Monday, June 13, 2005
recipe: tortilla chip chicken w/ avocado dip and savory slaw
I usually cook things that can fit all in one bowl—risotto, orzo, soups, etc. But in the August '05 issue of Cuisine at Home I saw this meal and figured it was worth dirtying a few more dishes. These recipes come from that issue, pages 38-39.
There are three pieces to this meal: the Tortilla Chip Chicken with an Avocado Dip and a side of Savory Slaw. [recipes follow]
Tortilla Chip Chicken
2 boneless, skinless chicken breast halves (6-8oz each)
salt and pepper
8oz plain tortilla chips
1/4C all-purpose flour
1 egg
1/2C bottled salsa of your choice
3T olive oil
Preheat oven to 375°F. Prepare chicken breast halves by trimming fat and slicing each in half lengthwise. Season with salt and pepper.
Pulse tortilla chips in a food processor until coarsely ground (can also bash bag with a rolling pin); transfer to a shallow dish.
Place flour in a second shallow dish, and in a third shallow dish blend egg and salsa together.
Dredge both sides of chicken in flour, then dip into egg/salsa mixture to coat. Transfer chicken to ground chips and pat them onto both sides; place on baking sheet or plate.
Heat oil in an ovenproof sauté pan over medium-high. Sauté chicken for three minutes, or until golden brown. Flip chicken, then place pan in oven and roast for 8-10 minutes or until cooked through.
NUTRITIONAL INFO (per serving): 521 calories, 43% calories from fat; 25g total fat; 42g carbs; 754mg sodium; 4g fiber; 36g protein.
Avocado Dip
1 ripe avocado
1/2C milk (whole or 2%)
1/4C sour cream
1/4C fresh lime juice
1T jalapeño, seeded and chopped
1T chopped fresh cilantro
salt and pepper to taste
Pureé avocado, milk, and sour cream in a food processor or blender. Add remaining ingredients and pulse until smooth.
NUTRITIONAL INFO (per 1/4 cup): 67 calories, 73% calories from fat; 5g total fat; 4g carbs; 84mg sodium; 2g fiber; 1g protein.
Savory Slaw
1/2C mayonnaise
3T fresh lime juice
2T honey
1t kosher salt
1/8t cayenne
3C packaged coleslaw
1C red cabbage, shredded (you can get that in a pkg, too)
1/4c chopped fresh chives
1/4C chopped fresh cilantro
Whisk mayonnaise, lime juice, honey, salt, and cayenne together in a large bowl. Add remaining ingredients; toss to coat.
NUTRITIONAL INFO (per 1/2 cup): 274 calories, 76% calories from fat; 23g total fat; 15g carbs; 743mg sodium; 2g fiber; 2g protein.
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I usually cook things that can fit all in one bowl—risotto, orzo, soups, etc. But in the August '05 issue of Cuisine at Home I saw this meal and figured it was worth dirtying a few more dishes. These recipes come from that issue, pages 38-39.
There are three pieces to this meal: the Tortilla Chip Chicken with an Avocado Dip and a side of Savory Slaw. [recipes follow]
Tortilla Chip Chicken
2 boneless, skinless chicken breast halves (6-8oz each)
salt and pepper
8oz plain tortilla chips
1/4C all-purpose flour
1 egg
1/2C bottled salsa of your choice
3T olive oil
Preheat oven to 375°F. Prepare chicken breast halves by trimming fat and slicing each in half lengthwise. Season with salt and pepper.
Pulse tortilla chips in a food processor until coarsely ground (can also bash bag with a rolling pin); transfer to a shallow dish.
Place flour in a second shallow dish, and in a third shallow dish blend egg and salsa together.
Dredge both sides of chicken in flour, then dip into egg/salsa mixture to coat. Transfer chicken to ground chips and pat them onto both sides; place on baking sheet or plate.
Heat oil in an ovenproof sauté pan over medium-high. Sauté chicken for three minutes, or until golden brown. Flip chicken, then place pan in oven and roast for 8-10 minutes or until cooked through.
NUTRITIONAL INFO (per serving): 521 calories, 43% calories from fat; 25g total fat; 42g carbs; 754mg sodium; 4g fiber; 36g protein.
Avocado Dip
1 ripe avocado
1/2C milk (whole or 2%)
1/4C sour cream
1/4C fresh lime juice
1T jalapeño, seeded and chopped
1T chopped fresh cilantro
salt and pepper to taste
Pureé avocado, milk, and sour cream in a food processor or blender. Add remaining ingredients and pulse until smooth.
NUTRITIONAL INFO (per 1/4 cup): 67 calories, 73% calories from fat; 5g total fat; 4g carbs; 84mg sodium; 2g fiber; 1g protein.
Savory Slaw
1/2C mayonnaise
3T fresh lime juice
2T honey
1t kosher salt
1/8t cayenne
3C packaged coleslaw
1C red cabbage, shredded (you can get that in a pkg, too)
1/4c chopped fresh chives
1/4C chopped fresh cilantro
Whisk mayonnaise, lime juice, honey, salt, and cayenne together in a large bowl. Add remaining ingredients; toss to coat.
NUTRITIONAL INFO (per 1/2 cup): 274 calories, 76% calories from fat; 23g total fat; 15g carbs; 743mg sodium; 2g fiber; 2g protein.
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