Cornmeal-Crusted Chicken with Pepian Sauce

From EatingWell: September/October 2007 — Subscribe Now!

Tomatillos and pepitas form the basis for pepian sauce--one version of Mexican mole.

READER'S COMMENT:

"We really enjoyed this meal, the sauce was OUTSTANDING. We served it with rice and black beans and I ended up covering the rice in the sauce because it was so delicious. I really liked how moist the chicken was "

Cornmeal-Crusted Chicken with Pepian Sauce Recipe

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

4 tomatillos, husked and rinsed
1/4 cup diced onion
4 tablespoons pepitas, (see Tip), divided
3 tablespoons chopped fresh cilantro, divided
1 clove garlic, peeled
1/2 cup reduced-sodium chicken broth
1/2 teaspoon salt, divided
2 tablespoons reduced-fat sour cream
4 boneless, skinless chicken breasts, (1Ë1 1/4 pounds), trimmed
1 large egg white
2 tablespoons water
1/2 cup yellow cornmeal
3 teaspoons canola oil, divided canola oil, divided

Preparation

Place tomatillos, onion, 3 tablespoons pepitas, 2 tablespoons cilantro, garlic, broth and 1/4 teaspoon salt in a blender or food processor; process until smooth. Transfer to a medium saucepan and cook over medium-high heat, stirring occasionally, until reduced to about 3/4 cup, 12 to 15 minutes. The mixture will resemble a thick paste. Remove from the heat and stir in sour cream. Set aside.
Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
Whisk egg white and water in a shallow dish until combined. Whisk cornmeal and the remaining 1/4 teaspoon salt in another shallow dish. Dip each chicken breast in egg white, then dredge in cornmeal, turning to coat evenly.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Cook 2 pieces of the chicken until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and tent with foil to keep warm. Wipe out the pan, reduce the heat slightly and repeat with the remaining oil and chicken. Serve the chicken with the reserved sauce and garnish with the remaining 1 tablespoon pepitas and 1 tablespoon cilantro.

Tips & Notes

Tip: Hulled pumpkin seeds, also known as pepitas, are medium-dark green and have a delicate nutty flavor. They are sold salted, roasted and raw, and can be found in the bulk-foods section of natural-foods stores or Mexican groceries.

Nutrition

Per serving: 315 calories; 14 g fat (3 g sat, 5 g mono); 66 mg cholesterol; 17 g carbohydrates; 31 g protein; 2 g fiber; 468 mg sodium; 439 mg potassium.

Nutrition Bonus: Magnesium (27% daily value), Iron (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat, 1 fat