Healthy Recipes

Almond-crusted Chicken
dashed separator
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
dashed separator
healthy living calculator
Current Research From Top Journals


Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

Health and medical shows are some of the most popular talk shows on television. The hosts, highlighted as experts, offer a plethora of information but this study has found that almost half of those recommendations have little research support.

dot separator
previous editions

Strength Training, Tai Chi, and Aerobics May Improve Balance in People With Knee Osteoarthritis
January 2015

Exercise During Pregnancy May Decrease the Risk of Cesarean Birth
December 2014

Maternal Caffeine Intake May Be Associated with Low Birth Weight
November 2014

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook