Almond-Crusted Chicken with Scallion Rice

Almond-Crusted Chicken with Scallion Rice Recipe
Randy Mayor; Lydia DeGaris-Pursell
Brown the chicken quickly over high heat, then finish it in the oven to give the chicken a golden crust without burning the almonds.

Yield:

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

Recipe from

Nutritional 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

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

Preparation

Preheat oven to 450°.

Prepare rice according to package directions; keep warm.

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.

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.

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.

Note:

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.

April 2002
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