Cajun Chickpea Crusted Chicken
Servings
4Serving size
1 4-ounce filet chicken with coatingThis recipe can easily be multiplied and makes great leftovers for sandwiches or to top salads.
Serve with Low Sodium Plain Mashed Potatoes or Plain Mashed Potatoes or Red Potato Salad
AND
Serve with Pan Grilled Asparagus or Pan Grilled Broccoli or Zucchini with Sun Dried Tomatoes
Ingredients
| 1 15 ounce can Canned no salt added chickpeas (garbanzo beans)(drained and rinsed) |
| 2 tsp. Olive oil |
| 1 Tbsp. Salt Free Creole Seasoning |
| 1/2 tsp. Salt |
| 16 ounces Boneless, skinless chicken breast |
| 1 large Egg(s) |
| 1 Tbsp 2% milk |
| 4 tsp. Olive oil (divided) |
Instructions
Place the chickpeas in a bowl with the olive oil and Creole seasoning.
Toss until well coated.
Spread in single layer on baking tray and roast for 25-30 minutes.
Stir occasionally and roast until they are brown and crunchy.
Remove and return to the bowl and add the salt.
Toss well to coat, then let cool.
Using a mini chopper or food processor, process the chickpeas until they are the consistency of very coarse cornmeal.
Add the salt to the mini chopper and pulse a couple of times to blend well. Spread the processed chickpeas on a dinner plate and set aside.
While the chickpeas are roasting, cut the chicken into 4 4-ounce filets.
Place each filet between two pieces of plastic wrap, lay them on the counter, and using a meat mallet or the back of a heavy saucepan, pound each filet lightly until they are about 3/4 inch thick.
In a bowl, whisk together the egg and milk.
Place a large skillet in the preheated oven.
Dredge the chicken in the egg mixture and then place the chicken on the plate with the chickpea coating. Turn and then sprinkle coating on top of the chicken filet until well coated. Repeat for all four pieces.
Place 2 teaspoons olive oil in the skillet and add the chicken filets.
Cook on one side for 5 minutes, then turn the filets over.
After turning the filets, add the second 2 teaspoons olive oil and swirl it around in the pan so that it gets under all of the filets.
Return the pan to the oven and cook for another 5 minutes.
Serve.
Serve this recipe with one of these starch side dishes.
Low Sodium Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Red Potato Salad
Place the water in a large stock pot fitted with a steamer basket. Bring the water to a boil over medium-high heat. Steam the potatoes for about 30 minutes until slightly soft. Remove and let cool for about ten minutes and then chill thoroughly in the refrigerator. Cut the potatoes…
AND
Serve this recipe with one of these vegetable side dishes.
Pan Grilled Asparagus
Cut the woody ends off the base of the asparagus spears. Heat 1 quart of water in a shallow pan over medium-high heat. The water should never come to a full boil. Place the asparagus in the water and cook for about 5 – 7 minutes until the spears begin…
Pan Grilled Broccoli
Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the…
Zucchini with Sun Dried Tomatoes
Place the sun dried tomatoes in a small bowl and add the boiling water. Let the tomatoes steep for 20 minutes. Remove the tomatoes and finely mince. Reserve the water the tomatoes steeped in. Place a large skillet over medium heat. Add the olive oil and the sun dried tomato…
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Special Diet Information
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Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
Erma Bombeck is right. Sometimes spices spend so much time in your cabinet that they lose their punch, and this is particularly true with spicier seasonings. The first time I tested this recipe I used the Paul Prudhomme’s Salt-Free Creole Seasoning that I’ve had in my kitchen for a couple of years, and it just wasn’t tasting very spicy.
I thought about adding more of the seasoning and then realized that the spice itself probably needed to be replaced. A new bottle of the seasoning and using the same amount as before yielded the spice level I’d been looking for. If you have the opportunity to purchase smaller amounts of spices, especially if they are spices you don’t use as frequently, do so. The flavor of your recipes will be so much better for it.