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EatingWell: The perfect amount of crunch in every bite

By Stacy Fraser, EatingWell on

1/3 cup mayonnaise

3 tablespoons chopped fresh chives and/or dill

3/4 cup whole-wheat panko breadcrumbs

1/3 cup fine cornmeal

1/4 cup peanut oil

2 heads butter lettuce, trimmed

2 medium tomatoes, each cut into 8 wedges

1 1/2 cups fresh corn kernels (from 2 large ears)

Combine 1 cup buttermilk, 1 teaspoon each garlic powder and pepper and 1/2 teaspoon salt in a shallow dish. Add chicken, turn to coat and let marinate for 15 minutes.

 

Meanwhile, whisk mayonnaise and chives (and/or dill) in a small bowl with the remaining 1/2 cup buttermilk and 1/4 teaspoon each garlic powder, pepper and salt. Set aside.

Combine breadcrumbs and cornmeal in a shallow dish. Remove the chicken from the marinade, and coat with the breadcrumb mixture. (Discard the marinade.)

Heat oil in a large nonstick skillet over medium-high heat until shimmering. Add the chicken, and cook until browned on the bottom, 3 to 5 minutes. Reduce heat to medium, turn the chicken, and cook until browned and an instant-read thermometer registers 165 F, 5 to 7 minutes more.

Divide lettuce, tomatoes corn and the chicken among four large plates, and drizzle with the reserved dressing.

Recipe nutrition: Per serving: 536 Calories, Total Fat: 32 g, Saturated Fat: 6 g, Cholesterol: 72 mg, Carbohydrates: 34 g, Fiber: 5 g, Total Sugars: 10 g, Added Sugars: 0 g, Protein: 31 g, Sodium: 543 mg, Potassium: 819 mg, Folate: 108 mcg, Calcium: 114 mg

Carbohydrate servings: 2 1/2

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

 

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