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Randy Mayor; Lydia DeGaris-Pursell Photo by: Randy Mayor; Lydia DeGaris-Pursell

Almond-Crusted Chicken with Scallion 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.

Cooking Light APRIL 2002

  • Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup 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

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.

Nutritional Information

Amount per serving
  • Calories: 408
  • Calories from fat: 24%
  • Fat: 10.7g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 5.9g
  • Polyunsaturated fat: 2.5g
  • Protein: 35g
  • Carbohydrate: 41.4g
  • Fiber: 3.4g
  • Cholesterol: 68mg
  • Iron: 3.3mg
  • Sodium: 749mg
  • Calcium: 125mg
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Almond-Crusted Chicken with Scallion Rice recipe

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