Saturday, June 19, 2010

Nacho-riffic Chicken

  • 1/2 cup fat-free refried beans
  • 1/4 cup shredded fat-free cheddar cheese
  • 4 wedges The Laughing Cow Light Original Swiss cheese (or any flavor_
  • 2/3 cup corn flakes cereal (original)
  • 1 oz low-fat baked tortilla chips (like the kind by Guiltless Gourmet), crushed
  • Taco seasoning (I use 1 tsp each: garlic powder, minced onion, chili powder)
  • 2 dashes cayenne pepper, or more to taste
  • 1 lb chicken tenderloins, pounded to 1/3-inch thickness
  • 1/4 cup taco sauce (taco bell mild sauce works)
  • Optional toppings: fat-free sour cream and/or salsa
  1. Preheat oven to 350 degrees. Spray a large baking pan with nonstick spray and set aside.
  2. To make the filling, combine beans, shredded cheese, and cheese wedges in a bowl. Mix thoroughly and set aside.
  3. Using a blender or food processor, grind cereal, chips, and seasonings to a breadcrumb-like consistency. Transfer crumb mixture to a plate and set aside.
  4. Lay cutlets flat on a clean, dry surface. Spoon filling onto the centers of the cutlets, evenly dividing it among them. Carefully roll each cutlet up over the filling, and secure with toothpicks.
  5. Dip each stuffed cutlet in taco sauce, then carefully roll each cutlet in the crumb mixture, making sure to coat all sides -- use a spoon or your fingers, if needed. Gently transfer to the baking pan.
  6. Bake 30 minutes. Remove toothpicks before eating. ;-)
Calories 201
Fat 3g
Sat Fat 1g
Cholesterol 76mg
Sodium 846mg
Potassium 39mg
Carbs 18g
Fiber 2g
Sugars 1.5g
Protein 28g

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