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Cashew-Crusted Chicken on Basil-Pineapple Rice

Yield 4 servings (serving size: 1 chicken breast half and 3/4 cup rice)
Serve with steamed broccoli or snap peas.

Ingredients

  • 1/2 cup unsalted cashews
  • 2 tablespoons garlic-seasoned breadcrumbs
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 1 large egg white, lightly beaten
  • 1 (8-ounce) can crushed pineapple in juice, drained
  • Cooking spray
  • 1 (3 1/2-ounce) bag precooked long-grain rice (such as Success)
  • 1/3 cup finely chopped fresh basil
  • 1/2 teaspoon salt

Nutrition Information

  • calories 430
  • caloriesfromfat 20 %
  • fat 9.7 g
  • satfat 2 g
  • monofat 5.1 g
  • polyfat 1.8 g
  • protein 33.6 g
  • carbohydrate 50.4 g
  • fiber 1.9 g
  • cholesterol 66 mg
  • iron 3.8 mg
  • sodium 489 mg
  • calcium 42 mg

How to Make It

  1. Preheat oven to 450°.

  2. Place nuts and breadcrumbs in a food processor, and pulse 10 times or until the crumbs measure 2/3 cup. Pour nut mixture into a shallow dish. Brush chicken with egg white; dredge chicken in nut mixture. Spread the pineapple in an 11 x 7-inch baking dish coated with cooking spray. Arrange chicken over pineapple, and bake at 450° for 14 minutes or until chicken is done, turning after 7 minutes.

  3. While the chicken is cooking, prepare the rice according to package directions. Remove chicken from dish. Stir rice, basil, and salt into pineapple. Serve with chicken.