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Almond-Crusted Chicken with Scallion Rice

Randy Mayor; Lydia DeGaris-Pursell
Yield 4 servings (serving size: 1 chicken breast half and 1/2 cup rice)
Brown the chicken quickly over high heat, then finish it in the oven to give the chicken a golden crust without burning the almonds.

Ingredients

  • 1 (3 1/2-ounce) bag boil-in-bag brown rice
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 3/4 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

Nutrition Information

  • calories 408
  • caloriesfromfat 24 %
  • fat 10.7 g
  • satfat 1.4 g
  • monofat 5.9 g
  • polyfat 2.5 g
  • protein 35 g
  • carbohydrate 41.4 g
  • fiber 3.4 g
  • cholesterol 68 mg
  • iron 3.3 mg
  • sodium 749 mg
  • calcium 125 mg

How to Make It

  1. Preheat oven to 450°.

  2. Prepare rice according to package directions; keep warm.

  3. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/4 teaspoon salt and pepper.

  4. Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture.

  5. Heat a large skillet coated with cooking spray over high heat. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. Place pan in oven; bake at 450° for 9 minutes or until chicken is done. Add 1/2 teaspoon salt and green onions to rice; serve with chicken.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.