Almond-crusted ChickenEn Español (Spanish Version)
Serving Size½ of recipeCalories
21 gSaturated Fat5 gSodium
701 mgTotal Carbohydrate
7 gDietary Fiber2 gProtein
40 gServings2IngredientsMeasuresBoneless, skinless chicken breast halves2Egg white
1/8 + 1/8 teaspoon salt1Freshly ground pepper to tasteGrated Parmesan cheese1/3 cupSliced almonds, finely chopped1/3 cupAll-purpose flour1 tablespoonOlive oil1 tablespoonDirectionsPlace chicken breasts between 2 sheets of plastic wrap or wax paper and flatten to a ½-inch thickness with a rolling pin or palm of hand.Lightly beat the egg white in a shallow bowl, and season with 1/8 teaspoon salt and pepper. Combine Parmesan and almonds on a large plate.Lightly dust chicken breasts with flour, dip in egg, then in Parmesan mixture to coat.Heat oil over medium heat in a large nonstick skillet. Transfer chicken to skillet and cook about 3-4 minutes on each side, until cooked through. Season with 1/8 teaspoon salt and pepper, and serve.
4.5 very lean meats; 3 fats; 1 lean-meat substitute; 0.5 starch
Side Suggestions: Cherry Tomato Salad
Quarter 1-½ c cherry tomatoes and toss with 1 tablespoon fresh chives, 1 teaspoon olive oil, ¼ teaspoon salt, and freshly ground black pepper to taste. Nutrition Info (for ½ of recipe): 44 calories; 5 g carbohydrate; 1 g protein; 2.5 g fat (0 g sat); 1 g fiber; 301 mg sodium. Exchanges: 0.5 vegetable; 0.5 fat.
Side Suggestions: Parmesan Couscous
Sprinkle Parmesan cheese over cooked couscous and serve.