Chicken Light
This Baked Spiced Chicken With Corn Crust comes from Kathi Long’s new book, “Mexican Light Cooking.” It’s delicious--and it has only 204 calories per serving.
Cubes of boneless chicken breasts, coated with a spice mixture including cumin, allspice, cinnamon and cayenne pepper, are quickly sauteed. Chopped onions, garlic, tomatoes and olives are simmered with the chicken. The chicken and vegetables are then placed in a baking dish and topped with a corn sauce, made by combining pureed corn with eggs and oregano.
The resulting casserole has a light, crispy corn coating covering tender morsels of chicken and vegetables. You’ll never guess that it is diet food.
BAKED SPICED CHICKEN WITH CORN CRUST
1 1/2 pounds skinless, boneless chicken breast halves
1 1/2 teaspoons salt
1 teaspoon ground cumin
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
Vegetable cooking spray
1 large onion, finely chopped
4 cloves garlic, thinly sliced
5 plum tomatoes, peeled, seeded and diced
10 pimiento-stuffed olives, coarsely chopped
1 1/2 cups corn kernels, fresh, canned or thawed frozen
1/2 teaspoon dried oregano
1 whole egg
1 egg white
Trim any visible fat from chicken and cut into 1-inch cubes. Combine 1 teaspoon salt, cumin, allspice, cinnamon and cayenne in medium bowl. Add chicken and toss to coat.
Meanwhile, coat large non-stick skillet with vegetable cooking spray and place over medium heat. Add chicken and cook, tossing, until no longer pink outside, about 5 minutes. Remove chicken with slotted spoon to bowl.
Add onion to skillet and cook until tender, about 5 minutes. Add garlic and saute until onion is golden and garlic is tender and fragrant, about 3 minutes. Add tomatoes and olives. Reduce heat to medium-low and simmer 10 minutes. Remove from heat. Add chicken, along with any juices that have collected on plate.
Place 1 cup corn, oregano, whole egg, egg white and remaining 1/2 teaspoon salt in blender or food processor and puree until smooth. Transfer to bowl and stir in remaining 1/2 cup corn.
Coat 2-quart souffle dish with vegetable cooking spray. Add chicken with sauce. Ladle corn mixture over top. Bake at 375 degrees until corn crust is set and golden brown, about 25 minutes. Serve at once. Makes 6 servings.