Almond-Crusted Chicken with Scallion Rice

D made this recipe to use the buttermilk up from the scones I made. I think we have become chicken snobs. Probably the rest of the world would love this dish, but we wanted sauce dammit! We both liked the rice (although we used regular brown rice).

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