Healthy Balance, Healthy Life

Posts Tagged ‘hummus

Hummus adds creamy garlic flavor (and protein!) to breaded chicken cutlets.

I tried this recipe from Sabra.com last night. It was such a quick and easy recipe that turned out to be awesome! It’s even boyfriend approved 😉 He was wondering what my “special sauce” was. Who knew hummus could disguise itself so deliciously well! Try this out on a day you’re not feeling too up to a complicated meal–you can whip this one up quickly and easily. Even better, stuff them the night before work so all you have to do is throw them in the pan when you get back. Almost a pre-made meal!

What you need:

  • ½ cup Sabra hummus (choose your favorite variety)
  • 4 boneless, skinless chicken breasts (5-6 ounces each, tenderloins removed)
  • 1 cup unbleached, all-purpose flour
  • 4 large eggs, egg whites only
  • 1 tablespoon water
  • 1½ cups bread crumbs, Panko are the best
  • Salt and pepper to taste
  • ⅓ cup olive oil

What you do:

  1. Place trimmed chicken breast in a large, Ziploc, plastic bag. Pound with a meat pounder or a rolling pin until ¼ inch thick. Repeat with all chicken breasts, each breast should be about 8 inches long and 6 inches wide.
  2. Lay the chicken breasts smooth side down on work surface and season with salt and pepper. Spread evenly about 2 tablespoons hummus on the chicken breasts leaving about ½ inch border all around. Roll each chicken breast and wrap each rolled breast in a sheet of aluminum foil (or plastic wrap works also). Twist the ends like a candy wrapper and chill in the refrigerator about 45 minutes.
  3. Heat oven to 400° degrees. Using 3 pie plates (or shallow dishes) pour the flour in one, lightly whisk the egg whites and water in the other and place the breadcrumbs in the other. Unwrap the chicken breasts and using tongs, roll in the flour (shake off excess), then submerge in the egg whites (let the excess drip off) and then finally place in the breadcrumbs, use your fingers to press the breadcrumbs so that they stick.
  4. Heat 1/4-cup olive oil in a large non-stick skillet until shimmering, about 4 minutes. Place the rolled chicken breasts in the oil, seam side down. Cook until golden, about 2 minutes on all sides. Put the chicken breasts (seam side down) in a baking dish and cook about 15 minutes or until thermometer registers 160 degrees. Remove from oven and let sit for 5 minutes. Using a sharp knife, slice on a bias into 4 or 5 pieces. I like to serve this dish with a side of vegetables, such as sautéed Spinach-see below, or a side of rice for a more filling meal.
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I am a 22 year old social work graduate student living in beautiful Burlington, Vermont. I love do-it-yourself projects, being active, and cooking delicious, healthy food! Feel free to leave comments or email me at AlixandraWest@gmail.com. You can also anonymously ask me questions at http://www.formspring.me/HealthyBalance1 I would love to hear from you!

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