Almond-Crusted Chicken With Scallion Rice Recipe

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Almond-Crusted Chicken With Scallion Rice

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Ingredients:

Serving

1 (3 1/2 oz) bag boil-in-bag brown rice
4 (4 oz) skinless boneless chicken breast halves
3/4 tsp salt, divided
1/4 tsp black pepper
1/4 cup all-purpose flour
1/2 cup low-fat buttermilk
2 tbsp honey mustard
2/3 cup sliced almonds
1/2 cup dry breadcrumbs
cooking spray
1/4 cup chopped green onion

Directions:

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.
Place chicken in a baking dish and bake for 20 minutes or until browned on the outside and chicken juices run clear when pierced. Add 1/2 teaspoon salt and green onions to rice; serve with chicken.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	274.9 Kcal (1151 kJ)
Calories from fat	133.1 Kcal
		% Daily Value*
Total Fat	14.79g	23%
Cholesterol	19.25mg	6%
Sodium	697.07mg	29%
Potassium	317.72mg	7%
Total Carbs	23.52g	8%
Sugars	4.91g	20%
Dietary Fiber	3.16g	13%
Protein	13.79g	28%
Vitamin C	1.3mg	2%
Iron	1.2mg	7%
Calcium	118.5mg	12%

Amount Per 100 g
Calories	195.04 Kcal (817 kJ)
Calories from fat	94.43 Kcal
		% Daily Value*
Total Fat	10.49g	23%
Cholesterol	13.66mg	6%
Sodium	494.57mg	29%
Potassium	225.42mg	7%
Total Carbs	16.69g	8%
Sugars	3.48g	20%
Dietary Fiber	2.24g	13%
Protein	9.78g	28%
Vitamin C	1mg	2%
Iron	0.9mg	7%
Calcium	84.1mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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