Developed by Ellie Krieger, R.D. for the Almond Board of California
Ingredients
- 1 orange
- 2 eggs whites
- 3/4 cup almonds sliced, coarsely chopped, 175 mL
- 1/2 teaspoon salt 2 mL
- 1/2 teaspoon black pepper Freshly ground, 2 mL
- 1/4 cup all-purpose flour 50 mL
- 4 pieces chicken breast thin-sliced, boneless, skinless, (about 1 pound, 454 g, total)
- Cooking spray
- 1/2 small bulb fennel halved, cored and thinly sliced into half-moons (about 1 cup, 250 mL)
- 4 cups arugula lightly packed, coarsely chopped if leaves are large, 1 L
- 2 tablespoons extra virgin olive oil 30 mL
- 2 tablespoons lemon juice fresh, 30 mL
Instructions
- Preheat the oven to 450 F (230 C) degrees. Ten minutes before you are ready to cook the chicken, put a baking sheet in the oven to pre-heat.
- Finely zest the orange and set the zest aside. Cut the top and bottom off of the orange, sit the orange on one end on a cutting board and cut the entire peel and pith off by cutting downward following the shape of the fruit. Then, using a paring knife, remove each section of orange from the membrane. Set the orange sections aside.
- In a shallow bowl, whisk the egg white until slightly frothy. In a large shallow bowl or on a plate, combine the orange zest, almonds, and 1/4 teaspoon each of the salt and pepper. Put the flour on a large plate.
- Remove the pre-heated baking sheet from the oven and spray with cooking spray.
- Dip the chicken breasts, one at a time, first into the flour, shaking off any excess, then into the egg white, and then coat with the almond mixture and place on the baking sheet. Spray the top of the chicken with cooking spray. Bake for 6 minutes, turn and bake for 6 minutes more, until the chicken is cooked through and the coating is golden.
- While the chicken is cooking, combine the fennel, arugula and orange sections in a large bowl. In a small bowl whisk together the olive oil, lemon juice, and remaining 1/4 teaspoon (1 mL) each of salt and pepper. Pour the dressing over the salad and toss to coat.
- To serve, place one large or two small chicken cutlets on each plate and top with a mound of the salad.
Nutrition
Serving: 1pc chicken & 1 cup salad | Calories: 340kcal | Carbohydrates: 15g | Protein: 33g | Total Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 65mg | Sodium: 410mg | Potassium: 683mg | Fiber: 4g | Vitamin E: 5.8mg | Calcium: 124mg | Magnesium: 100mg
Nutrition Facts
Almond Orange Crusted Chicken
Serving Size
1 pc chicken & 1 cup salad
Amount per Serving
Calories
340
% Daily Value*
Total Fat
17
g
26
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
11
g
Cholesterol
65
mg
22
%
Sodium
410
mg
18
%
Potassium
683
mg
20
%
Carbohydrates
15
g
5
%
Fiber
4
g
17
%
Protein
33
g
66
%
Vitamin E
5.8
mg
39
%
Calcium
124
mg
12
%
Magnesium
100
mg
25
%
* Percent Daily Values are based on a 2000 calorie diet.
Be the first to comment