Unfried Chicken with Spicy Slaw {Recipe}

Who doesn’t love chicken? While chicken alone adds nutrition to any meal, ingredients such as breadcrumbs and unhealthy cooking techniques such as deep-frying add unwanted fat and calories to your meal! Check out this chicken recipe from RecipeRehab.com that is sure to keep your meal healthy and wow the whole family’s taste buds: Unfried Chicken with Spicy Slaw, a yummy dish that features skinless chicken breasts coated in healthy egg whites, rolled in cornmeal, and pan-seared on the stovetop.

Cook Time15 min
Prep Time30 min
Yields6 serv.

 

INGREDIENTS

  • 1 Nonstick cooking spray
  • 1 cup whole wheat flour
  • 4 large egg whites
  • 1 cup cornmeal, such as Bob’s Red Mill whole grain
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 teaspoons Finely grated zest of 1 lemon
  • 1 teaspoon granulated garlic
  • 1 teaspoon coarse salt
  • 1 teaspoon freshly ground black pepper
  • 6 skinless, boneless chicken breast halves (about 4 ounces each)
  • 2 tablespoons vegetable oil
  • 1 cup light mayonnaise, such as Hellmann’s/Best Foods
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons hot sauce, such as Frank’s RedHot
  • 1 teaspoon Creole mustard, such as Zatarain’s
  • 1 cup shredded green cabbage
  • 1 cup shredded red cabbage
  • 1 cup shredded carrot
  • 1 cup sweet corn kernels, either fresh or frozen and thawed
  • 1 small red onion, chopped
  • 1 teaspoon coarse salt
  • 1 teaspoon freshly ground black pepper

DIRECTIONS

1.       To prepare the chicken, preheat the oven to 350˚F. Coat a large baking pan with nonstick spray. Set aside.

2.       Prepare a breading station: First, put the flour on a large plate. Pour the egg whites into a wide, shallow bowl and whisk until foamy. On a separate plate, combine the cornmeal, parsley, lemon zest, granulated garlic, salt, and pepper. Mix with a fork.

3.       Put the chicken in between two pieces of wax paper or plastic wrap. Using a meat mallet or the bottom of a heavy pan, pound the chicken until 1-inch thick.

4.       Working with one piece at a time, dredge the chicken in the flour, shaking off the excess; dip in the egg white; then dredge in the cornmeal mixture to coat both sides. Set the breaded chicken on a side platter.

5.       Place a cast-iron skillet over medium heat and coat with the oil. When the oil is hot, add two pieces of the chicken; cook until browned on both sides, turning once, 3 to 5 minutes total. Remove the chicken from the skillet and set on the prepared baking pan. Repeat with the remaining chicken. Transfer the baking pan to the oven and bake until cooked through, about 15 minutes. (Chef Tip: Deep-frying meat adds a tremendous amount of calories and fat. Most often, the taste and texture can be replicated by pan-frying and finishing the meat in the oven. A cast-iron skillet is a great tool for this technique, because cast iron distributes heat evenly and can go from stovetop to oven–and even to table–effortlessly.)

6.       To prepare the slaw, in a small bowl mix the mayonnaise, vinegar, hot sauce, and mustard. Stir to blend the ingredients together. In a mixing bowl, combine the green and red cabbage, carrot, corn, and onion. Pour the mayonnaise dressing over the slaw and toss well to coat. Season with salt and pepper.

7.       To serve, slice the chicken and divide among six plates. Serve with the slaw on the side.