Almond-Crusted Chicken with Scallion Rice

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

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.