Instead of the typical bread crumbs, a mixture of flour and sesame seeds
creates a crispy coating on these simple chicken cutlets. Serve this quick and
easy dinner with sautéed greens, such as spinach or kale.
HANDS-ON TIME
22 minutes
TOTAL TIME
25 minutes
MAKES
4 servings
INGREDIENTS
- 4 boneless skinless chicken breasts (about 600 g)
- ½ tsp each salt and cayenne pepper
- ¼ tsp black pepper
- 4 tsp all-purpose flour
- ⅓ cup sesame seeds
- 1 tbsp each butter and olive oil
PREPARATION
- In blender or food processor, blend together sesame seeds, flour, salt, cayenne pepper and black pepper until fine with some whole seeds remaining. Transfer to shallow dish.
- Sandwich chicken between plastic wrap; using meat mallet or heavy-bottomed saucepan, pound chicken to ½-inch (1 cm) thickness.
- Press chicken into sesame seed mixture, turning and patting to coat.
- In large skillet, heat butter and oil over medium heat.
- Cook chicken, turning once, until no longer pink inside, 12 to 14 minutes.
NUTRITIONAL INFORMATION, PER SERVING: about 247 cal, 32 g pro, 12 g total fat (3 g
sat. fat), 2 g carb, 1 g fibre, 85 mg chol, 241 mg sodium, 414 mg potassium. % RDI:
1% calcium, 8% iron, 4% vit A, 2% vit C, 5% folate.
TIP FROM THE TEST KITCHEN
Pounding chicken can get a little messy. To keep the
chicken from sticking to your work surface and tools,
place it between 2 layers of plastic wrap before
pounding it. Or use waxed paper; it can break,
so pound a little more gently.
