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4 chicken breast halves
-- (4 oz each)
-- skinned, boned
2 1/2 tb All-purpose flour
1 tb Flaked coconut, minced
1 ts curry powder; divided
1/2 ts Salt
1/4 ts Pepper
1 Egg white; lightly beaten
Vegetable cooking spray
2 ts Reduced-calorie margarine
-- divided
1 md Banana; cut into 1/2" slices
3/4 c Unsweetened pineapple juice
3 Green onions; cut diagonally
-- into 1/4" pieces
2 c Cooked long-grain rice
-- (cooked w/o salt or fat)
Place the chicken between two sheets of heavy-duty plastic wrap and
flatten to 1/4" thickness, using a meat mallet or rolling pin. Combine
the flour, coconut, 1/2 teaspoon curry powder, salt and pepper; stir well.
Brush both sides of each chicken breast with the egg white; dredge in the
flour mixture. Set aside.
Coat a large nonstick skillet with cooking spray; add 1 teaspoon of the
margarine. Place over medium-high heat until the margarine melts. Stir
in the remaining curry powder. Add the banana and saute two minutes or
until the banana is lightly browned. Remove the banana from the skillet
and set it aside. Wipe the drippings from the skillet with a paper towel.
Coat the skillet with cooking spray; add the remaining margarine. Place
over medium-high heat until the margarine melts. Add the chicken and cook
two minutes on each side or until browned. Add the pineapple juice and
green onions. Cover, reduce the heat and simmer ten minutes or until the
chicken is tender. Serve over the rice. Garnish with the banana slices.
Per Serving:
Calories: 364 Protein: 32 grams Carb: 42 grams
Sodium: 357 mg Fat: 6 grams (15% of calories)
* Source: Cooking Light Cookbook 1993
* Published in "Nutrition Action Healthletter" (January/February 1994)
* Typed for you by Karen Mintzias
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