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Parmesan-Almond Chicken Cutlets

Yield 4 servings (serving size: 2 cutlets and 2 tablespoons sauce)

Ingredients

  • 1 cup finely ground almond meal
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1/2 cup water
  • 8 chicken cutlets (about 2 pounds)
  • 2 tablespoons olive oil, divided
  • Cooking spray
  • 1/2 cup fat-free, lower-sodium chicken broth {Check for Gluten}
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons drained capers
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1 lemon, cut into 8 wedges (optional)

Nutrition Information

  • calories 462
  • fat 21.9 g
  • satfat 3.4 g
  • monofat 13 g
  • polyfat 4.1 g
  • protein 59.6 g
  • carbohydrate 6.5 g
  • fiber 2.6 g
  • cholesterol 136 mg
  • iron 2.9 mg
  • sodium 583 mg
  • calcium 138 mg

How to Make It

  1. Combine first 4 ingredients in a shallow bowl. Place 1/2 cup water in another shallow bowl. Dip chicken in water, shaking off excess; dredge in almond meal mixture.

  2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan. Place 4 cutlets in hot oil; reduce heat to medium, and cook 5 minutes. Coat cutlets with cooking spray. Turn cutlets over; cook 3 minutes or until done. Remove cutlets from pan, and keep warm. Repeat procedure with remaining oil and chicken.

  3. Increase heat to medium-high. Stir in broth and lemon juice, scraping pan to loosen browned bits. Add capers, and cook 1 to 2 minutes or until sauce is syrupy and reduced by half. Pour sauce over chicken cutlets; sprinkle with parsley. Serve with lemon wedges, if desired.

Cook's Notes

Almond meal is simply skinless, blanched almonds that have been finely ground, which means it's packed with healthy fats and protein. It also lends a rich flavor to these cutlets.

Cooking Light Gluten-Free Cookbook