Almonds add crunch and nutrition to your same-old chicken.

Serves 4

Ingredients:

       
  • 3/4 cup ground almonds
  •    
  • 1/2 cup all-purpose flour
  •    
  • 1 teaspoon dry thyme
  •    
  • 1 teaspoon onion powder
  •    
  • 1 teaspoon garlic powder
  •    
  • 1/2 teaspoon salt
  •    
  • 1/2 teaspoon pepper
  •    
  • 1/2 cup skim milk
  •    
  • 4 boneless, skinless, chicken breast, 4 ounces each
  •    
  • 1 tablespoon olive oil

Directions:

Heat oven to 400 F. Lightly coat a baking sheet with cooking spray. In a medium bowl, combine the ground almonds, flour, thyme, onion powder, garlic powder, salt and pepper. Pour the milk in a separate medium-sized bowl. Coat each chicken breast in the almond mixture, then into the milk, and back into the almond mixture, and place on the baking sheet.

Preheat a nonstick saute pan on medium-high heat, and add the olive oil to the pan. Once the pan is hot, place the chicken breasts in the pan and reduce heat to medium. Sear the chicken breasts on one side until they are golden brown, then sear on the other side for 1 minute. Place chicken back on the greased baking sheet and bake in the oven for about 10 minutes or until the internal temperature reaches 165 F.

Nutritional Analysis (per serving)

Serving size: 1 chicken breast
  • Total carbohydrate: 9 g
  • Dietary fiber: 2 g
  • Sodium: 291 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 6 g
  • Total fat: 11 g
  • Cholesterol: 83 mg
  • Protein: 28 g
  • Calories: 250
  • Fats and oils: 1/2
  • Meats poultry and fish: 4
  • Nuts seeds and dry beans: 1/2
  • Fats: 1/2
  • Protein and dairy: 1 1/2
  • Fats: 1/2
  • Meat and meat substitutes: 4
Last Updated: 2016-04-19
content provided by mayoclinic.com
© 1998-2016 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.