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Almond crusted chicken

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

Calories 250
Total carbohydrate 9 g
Cholesterol 83 mg
Dietary fiber 2 g
Monounsaturated fat 6 g
Protein 28 g
Saturated fat 1 g
Serving size 1 chicken breast
Sodium 291 mg
Total fat 11 g

Mayo Clinic Healthy Weight Pyramid Servings

Fats 1/2
Protein and dairy 1 1/2

DASH Eating Plan Servings

Fats and oils 1/2
Meats, poultry and fish 4
Nuts, seeds and dry beans 1/2

Diabetes Meal Plan Exchanges

Fats 1/2
Meat and meat substitutes 4

Dietitian Tip

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

More from the Mayo Library

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Dietitian Tip

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

More from the Mayo Clinic Health Library​