Healthy Recipes

Almond-crusted Chicken
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Boneless, skinless chicken breast halves 2
Egg white 1/8 + 1/8 teaspoon salt 1
Freshly ground pepper to taste
Grated Parmesan cheese 1/3 cup
Sliced almonds, finely chopped 1/3 cup
All-purpose flour 1 tablespoon
Olive oil 1 tablespoon


Directions
  1. Place 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.
  2. 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.
  3. Lightly dust chicken breasts with flour, dip in egg, then in Parmesan mixture to coat.
  4. 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.

Exchanges
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.


Nutrition Facts
Serving Size ½ of recipe
Calories 379
Total Fat 21 g
Saturated Fat 5 g
Sodium 701 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Protein 40 g
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