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August 2, 2015

Spicy Mexi-Panko Crusted Chicken w/ Corn Avocado Salad

Post by heartfoodie

Imagine, crunchy, spicy chicken cutlets smothered by a refreshing and very satisfying lima bean salad.  Healthy, easy and simple.  Like the intro to this blog.

Once again, some tips to help you make healthier life choices without comprising taste.

  1. Bake vs. fry. You can achieve the same goodness goal with baking than frying. Get that crispy breading with baking and shave off all of that bad, unnecessary fat from frying. If that’s not enough to convince you, get some time back by throwing it in the oven and not having to clean all the extra oily pots.

  2. Dredging vs. coating. In the past we use to do the typical dredging by dipping our cutlets in flour, then egg and then breadcrumbs. In this dish, I spared us the high cholesterol components found in flour and whole eggs and chose to coat the chicken with a lime, olive oil mixture and spicy panko crumbs. You will still get a ton flavour from the lime and spices and enjoy a moist chicken breast with a crispy crust.

  3. Spice vs. cheese. Don’t get me wrong, we still make cutlets with cheese in our breading. It’s one of the foods we would have a hard time separating from. Since we want to continue to live happily, we still find ways to eat it. For this dish, however, it wasn’t necessary, I wanted the flavours and crunch to come from the panko and spices.

  4. Good fat vs. bad fat.  We stopped paying attention to “fat” in foods or ingredients.  Specifically, we paid more attention to the “type” of fat in ingredients.  There are foods which seem high in fat that are very good for you and even better, help fight the bad fat in your body.   These sentences will be found in many of my posts. I cannot express this enough. The supporting star in this dish that has high calories in good fat, are the avocados, eat them, they will help you fight bad fat clogged in your arteries. They are rich with potassium which helps reduce blood pressure and rich with fibre and antioxidants.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


3 tbsp olive oil
5 tbsp lime juice
1/2  tsp salt
1/4  tsp black pepper
1  sliced shallot
2  seeded, sliced jalapeños
halved cherry tomatoes (optional)
200  g cooked lima beans (use frozen, not canned, huge difference!)
2  corn on the cob (or 1 can of corn)
2  chopped avocados
1/3  roughly chopped cilantro
4  chicken cutlets
1  cup panko breadcrumbs
1  tsp smoked paprika
1/2  tsp chipotle chile powder
1/4  tsp cayenne pepper

9 Easy Steps (Instructions):


Step 1:
  Preheat oven at 450. At this stage, BBQ the corn and cook the lima beans. I like to BBQ my corn, it gives an added flavour of goodness but you can do canned corn for convenience.  I don’t recommend canned lima beans, they are too mushy for this salad. Frozen is great to use.

Step 2:  In a glass bowl, whisk together the 2 tbsp oil, 3 tbsp lime juice and season with salt and pepper.  Add the sliced shallot and jalapeños to the dressing and give it one last stir.

Step 3:  Once your lima beans and corn are cool.  Cut the corn off the cob and add to the dressing. Add the lima beans as well. Stir once more.

Step 4:  Lastly, add the cilantro and avocados (and tomatoes if you opted for that). Fold the ingredients together with a spoon. Cover the bowl and put in the refrigerator.

Step 5:  Set up your “coating” station.  In one bowl, combine 2 tbsp lime juice, 1 tbsp olive oil and salt and pepper. Whisk together.  In another bowl, mix panko crumbs, paprika, chipotle chili powder and cayenne.

Step 6:  Line baking sheet with parchment paper.

Step 7:  Dip chicken cutlets in the oil mixture and then coat in panko crust. Put on parchment paper. Repeat.

Step 8:  Bake chicken for 16 minutes, flipping them half way through.

Step 9:  To serve, place cutlet on plate and spoon salad goodness on top.