Almond-Crusted Chicken with Green Onion Rice

recipe

Yield:

4 servings (serving size: 1 chicken breast half and 1/2 cup rice mixture)

Recipe from

Oxmoor House

Nutritional Information

Calories 478
Caloriesfromfat 0.0 %
Fat 12.1 g
Satfat 1.6 g
Monofat 5.3 g
Polyfat 2.4 g
Protein 49.1 g
Carbohydrate 44 g
Fiber 4.1 g
Cholesterol 100 mg
Iron 2.4 mg
Sodium 599 mg
Calcium 105 mg

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1/4 cup all-purpose flour
1/2 cup low-fat buttermilk
2 tablespoons honey mustard
2/3 cup sliced almonds
1/2 cup dry breadcrumbs
Cooking spray
1/4 cup chopped green onions
2 cups hot cooked brown rice

Preparation

1. Preheat oven to 450°.

2. Place chicken breasts between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.

3. Place flour in a zip-top plastic bag. Working with 1 piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining chicken.

4. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in another shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture.

5. Heat a large nonstick ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 1 minute. Turn chicken over. Place pan in oven; bake at 450° for 13 minutes or until chicken is done.

6. Stir remaining 1/4 teaspoon salt and 1/4 cup green onions into rice. Serve rice with chicken.

 

Young Chefs can:

Shake chicken in sealed bag

Measure almonds

 

Older Chefs can:

Pound chicken

Dredge chicken in buttermilk mixture and almond mixture

Note:

Robin Vitetta-Miller,

August 2011
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