“flax-fried” Chicken Breasts With Mango Salsa - Cooking Recipes
KFC’s Extra Crispy chicken breast weighs in at a waistline-wrecking 470 calories and 28 grams of fat. But our flaxseed-baked version contains a reasonable 317 calories and 13 grams of mostly heart-healthy fat-and it’s still finger-lickin’ good.
For chicken:
6 tablespoons Dijon mustard ‘/2 teaspoon salt
1/4 teaspoon ground cayenne pepper
1/4 cup fine dry bread crumbs
2 tablespoons ground flaxseed
2 tablespoons sesame seeds
4 chicken breast halves, skin removed
4 teaspoons extra-virgin olive oil
For mango salsa:
1/2 English cucumber, seeded and finely diced
1 firm, ripe mango, peeled, seeded and finely diced
1 tablespoon rice vinegar
2 tablespoons finely chopped red onion
1 tablespoon chopped fresh cilantro
Salt and cayenne pepper to taste
Heat oven to 400′F. In a small bowl, season mustard with salt and pepper. In a shallow bowl, combine bread crumbs and flax and sesame seeds. Brush chicken breasts with mustard on both sides, then roll in flax mixture to coat well. Arrange chicken bone side down on greased baking sheet. Drizzle with olive oil. Bake for 35 minutes or until juices run clear when pierced with a fork. Meanwhile, combine all ingredients for mango salsa; cover and let stand at room temperature until chicken is finished. Serve with chicken.
Makes 4 servings.
NUTRITIONAL VALUE PER SERVING (including salsa):
317 calories
20 g carbohydrate
13 g fat
33 g protein
4 g fiber
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