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Almond-Crusted Chicken with Green Onion Rice

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

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

Nutrition 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

How to Make It

  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.

  7.  

  8. Young Chefs can:

  9. Shake chicken in sealed bag

  10. Measure almonds

  11.  

  12. Older Chefs can:

  13. Pound chicken

  14. Dredge chicken in buttermilk mixture and almond mixture