Ingredients
The salad:
- 1 each red, green and yellow bell peppers, stemmed, cored, deribbed and sliced into thin strips
- 1 red onion, peeled and very thinly sliced
- 2 oranges, peeled of all skin and pith and cut between membranes into sections
- Salt and freshly ground pepper to taste
The chicken:
- ½ cup cornmeal
- ¼ cup flour
- ¼ teaspoon cayenne
- ¼ teaspoons ground fennel seeds
- 4 boneless, skinless half-breasts of chicken, flattened to almost 1/4 inch
- 1 teaspoon olive oil
- Nutritional Information
Nutritional analysis per serving (4 servings)
494 calories; 18 grams fat; 4 grams saturated fat; 0 grams trans fat; 7 grams monounsaturated fat; 3 grams polyunsaturated fat; 41 grams carbohydrates; 4 grams dietary fiber; 10 grams sugars; 40 grams protein; 111 milligrams cholesterol; 243 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Four servings
Preparation
- Toss salad ingredients together in a glass or ceramic bowl and set aside.
- Combine the cornmeal, flour, cayenne and ground fennel on a plate. Coat each piece of chicken in the cornmeal mixture.
- Heat a large, heavy-bottomed nonstick skillet over medium-high heat until very hot. Add the oil. Place the chicken in the skillet and saute until golden brown and cooked through, about 2 minutes per side. Place 1 piece of chicken on each of 4 plates, top with the salad and serve immediately.
15 minutes
Dining and Cooking