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.
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
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.
Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup rice)CALORIES 408 (24% from fat); FAT 10.7g (sat 1.4g,mono 5.9g,poly 2.5g); PROTEIN 35g; CHOLESTEROL 68mg; CALCIUM 125mg; SODIUM 749mg; FIBER 3.4g; IRON 3.3mg; CARBOHYDRATE 41.4g
Cooking Light, APRIL 2002
1 comment:
I looked at this recipe because I have a bazillion almonds for some reason. I'll have to see about making a sauce...
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