If you're in the mood for chicken w/a crunch, here's the recipe for you! It consists of just a few simple ingredients, yet it packs a flavorful punch. While the almonds are somewhat calorie-dense, they are also quite nutritious. Almonds are high in protein, iron, calcium, zinc, and monounsaturated fats, just to name a few nutritional perks. As a bonus, they taste great, too.
Try serving this dish with fresh green beans or asparagus and a salad--Yum!
1 1/4 lbs. boneless, skinless chicken breast, trimmed of fat
2 tbls. olive oil
3 egg whites
2 oz. almonds, ground
kosher salt & coarsely ground black pepper, to taste
Place egg whites in one shallow dish or pie pan; place ground almonds in another. Slice chicken breasts into thin cutlets, approximately 1/4" or so thick. (Most chicken breasts will slice into 2 or 3 cutlets.) Meanwhile, heat olive oil in large skillet over medium heat; do not allow oil to smoke. Dip each chicken in egg white & then coat 1 side of cutlet in ground almonds. Sprinkle non-almond side of cutlet with salt & pepper to taste. Transfer cutlets to skillet, non-almond side down. Gently press almonds into chicken. Cook chicken approximately 3-4 minutes, or until underside of cutlets are golden brown & edges of cutlets appear opaque & white. Carefully turn cutlets over, being careful not to dislodge almonds. Cook another 3-4 minutes, or until almond sides are golden brown & cutlets are cooked through. Test for doneness: tip of sharp knife should easily pierce thickest part of chicken. Remove cutlets to warm plate (Do not cover, or the coating will become soggy.). Scrape any remaining almonds from skillet & scatter over cutlets. Place in warm (not hot) oven if necessary--for no longer than 10 minutes; do not allow chicken to dry out.
I like this dish "as is"--I found it to be very tender & moist, but you may wish to serve w/a honey mustard sauce.
Serves 4
Per serving:
Cal: 387
Fat: 18g
Chol: 120mg
Sodium: 146mg
Carbs: 3.2g
Fiber: 1.7g
Protein: 49.7g
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