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Almond-Crusted Chicken with Green Onion Rice

Almond-Crusted Chicken with Green Onion Rice

Oxmoor House AUGUST 2011

  • 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

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

Nutritional Information

Amount per serving
  • Calories: 478
  • Calories from fat: 0.0%
  • Fat: 12.1g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 5.3g
  • Polyunsaturated fat: 2.4g
  • Protein: 49.1g
  • Carbohydrate: 44g
  • Fiber: 4.1g
  • Cholesterol: 100mg
  • Iron: 2.4mg
  • Sodium: 599mg
  • Calcium: 105mg
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