Coconut Crusted Chicken with 2 Dipping Sauces

I will be traveling this week so I won’t be posting for a week or so. I wanted to leave you with a recipe of mine that was featured on a radio show a couple years ago. It includes my favorite ingredient-coconut!!! I have served this recipe many times to my friends & family & always gotten good feedback. It’s tropical & delicious plus fairly low carb, gluten free, packed with protein, & less than 500 calories per serving.

Coconut Chicken

1 pound thin sliced boneless, skinless chicken breast

1 cup unsweetened coconut flakes

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon garlic powder

stevia or another zero calorie sweetener to taste if you want a sweeter coating

2 egg whites

Preheat oven to 375.

Line a baking sheet with foil or parchment paper and spray lightly with cooking spray..  Mix coconut and seasonings in shallow dish and place egg whites in another shallow dish.  Bread the chicken by dipping each piece first into the egg whites and then into the coconut mixture pressing it on firmly so it adheres to the chicken.  Place each coated chicken breast on baking sheet.  Spray top of each piece lightly with cooking oil.  Bake for 20-25 minutes or until cooked.  Flip each piece at about 15 minutes so it browns evenly.

Mango Sauce

1 cup mango chunks (either fresh or defrosted frozen)

2 teaspoons lime juice

stevia or zero calorie sweetener of choice (if desired)

Blend until smooth in a mini blender and serve alongside or on top of chicken.

Pineapple Relish

1 cup fresh, canned, or defrosted frozen pineapple chunks (chopped very small)

2 teaspoons cornstarch

stevia or zero calorie sweetener of choice (if desired)

Whisk above ingredients over medium high heat in a small saucepan until thickened.  Allow to cool slightly and then serve alongside or on top of finished chicken.

I like to serve my coconut chicken on salad with the sauce or relish on top.

Makes two servings.

If served with mango sauce per serving is 469 calories with 54 grams of protein.

If served with pineapple relish per serving is 480 calories with 54 grams of protein.

*The calorie count will vary based on the brand of coconut you use  If you wanted to cut the calories down by around 50-60 calories per serving then use reduced fat coconut.

If you want to listen to the podcast click the link below.  I come in around 11:35 mark. 😉

http://tandarost.podomatic.com/entry/2012-05-04T23_39_06-07_00