Coconut-crusted Chicken & Tropical Salad

For the chicken:

1lb chicken tenders (if all you have is whole breasts, cut them down a bit)
3/4 c raw almonds
1/2 c unsweetened coconut flakes
1-1/2 T flour
1 egg + 1T egg substitute (or use water, if you don’t have any liquid eggs)
1 t lime zest
cooking spray

For each salad:

2c salad greens, chopped
a few slices mango
1/4 c diced fresh pineapple
avocado slices
mini red pepper, sliced into rounds
1 green onion, both whites and greens, sliced

For the dressing:

2T honey
2T dijon mustard (or a little less)
1T olive oil
juice from 1 lime
the rest of the zest from the lime, after the 1t for the chicken
approx 2T water – enough so that you have a half-cup total dressing
salt & pepper

To make the chicken:

Preheat the oven to 400°.

Pat the chicken dry and sprinkle with salt on a plate. Grind the almonds and coconut into a coarse crumble using a Cuisinart and add the lime zest, along with a 1/2 teaspoon or so of salt. Whisk the egg and egg white (or water) together.

Set up 3 plates in a row – the first one with the flour, the next one with the egg mixture, and the last one with the coconut-almond-lime mixture. Put the plate with the seasoned chicken at the beginning of the row. Spray a baking dish with a little cooking oil and put it as the last step after your row of four plates.

Dip the chicken tenders one at a time in the flour, then the egg wash, then the coating mix. They can be pretty close to each other in the baking dish. When you’re done, spray their tops with a bit of cooking spray.

Cook for 20-25 minutes. Be careful not to overcook them or they’ll dry out.

To prepare the salads:

Dress the greens in 1T of the dressing and mound on a plate. Put 2 tenders (assuming they’re 2 oz each) on the lettuce, then arrange the fruit and avocado slices in pretty little piles around the chicken. Sprinkle with the red pepper slices, green onion and cilantro.

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