Contributed By: lmsknb1
Yahoo! Health
Delicious!
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Total Preparation Time: 1 hour
Ingredients: Chicken & Turkey
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: American
Special Features: Kids can help make it
Kids can help make it
Nutrition Content: Good Source of Calcium
Holiday: July 4th
Meal Type: Entree
Ingredients
Canola oil cooking spray
4 Boneless, skinless chicken breast halves
1/3 cup BBQ sauce
2 - 3 Green tomatoes cut into 1/4" slices
1 Egg white, beaten
1/2 cup Self-rising flour
1/2 cup Fine cornmeal
Preparation
Preheat oven to 400 degrees F. Spray a heavy nonstick skillet with cooking spray and place over medium-high heat. Brown chicken breasts on both sides and transfer to an ovenproof dish. Brush with barbecue sauce and place in oven for 10 - 15 minutes to finish cooking.
In a shallow dish, beat egg white and 2 Tbsp water. In a second shallow dish, combine flour, cornmeal, salt, pepper and a pinch of sugar. Spray nonstick skillet well with cooking spray and place over medium-high heat. Dip tomato slices in beaten egg white and coat with cormneal mixture. Cook until brown and crispy.
When chicken breasts are no longer pink inside, place on dinner plates along with fried green tomatoes.
Cook's Notes
Nutrition Information
Calories: 397
;
Total Fat: 4 g
;
Saturated Fat: 1 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 28 g
;
Protein: 60 g
;
Vitamin A: 66 RE
;
Vitamin C: 17 mg
;
Calcium: 145 mg
;
Sodium: 1296 mg
;
Iron: 4 mg
;
Fiber: 2 g