Almond-Crusted Chicken with Scallion Rice

Health score
27%
Almond-Crusted Chicken with Scallion Rice
45 min.
4
419kcal

Suggestions


Indulge in a delightful culinary experience with our Almond-Crusted Chicken with Scallion Rice, a dish that perfectly balances flavor and nutrition. This recipe is not only easy to prepare but also promises to impress your family and friends at any meal, whether it's a cozy lunch or an elegant dinner. With a preparation time of just 45 minutes, you can whip up a delicious meal that serves four, making it ideal for gatherings or weeknight dinners.

The star of this dish is the tender, juicy chicken breast, coated in a crunchy almond and breadcrumb crust that adds a satisfying texture to every bite. The subtle sweetness of honey mustard complements the nuttiness of the almonds, creating a harmonious blend of flavors that will leave your taste buds dancing. Paired with fluffy scallion rice, infused with fresh green onions and a hint of salt, this meal is both comforting and refreshing.

Not only is this dish a feast for the senses, but it also offers a balanced caloric profile, making it a guilt-free option for those mindful of their dietary choices. With 419 calories per serving, you can enjoy a hearty meal without compromising on health. So, roll up your sleeves and get ready to create a dish that will become a staple in your kitchen!

Ingredients

  • 0.7 cup almonds sliced
  • 0.3 teaspoon pepper black
  • 3.5 ounce brown rice 
  • 0.5 cup breadcrumbs dry
  • 0.3 cup flour all-purpose
  • 0.3 cup spring onion chopped
  • tablespoons dijon honey mustard 
  • 0.5 cup buttermilk low-fat
  • 0.8 teaspoon salt divided
  • 16 ounce chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • oven
  • plastic wrap
  • aluminum foil
  • ziploc bags
  • rolling pin
  • meat tenderizer

Directions

  1. Preheat oven to 45
  2. Prepare rice according to package directions; keep warm.
  3. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin.
  4. Sprinkle both sides of chicken with 1/4 teaspoon salt and pepper.
  5. Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat.
  6. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken.
  7. Combine buttermilk and honey mustard in a shallow bowl.
  8. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture.
  9. Heat a large skillet coated with cooking spray over high heat.
  10. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil.
  11. Place pan in oven; bake at 450 for 9 minutes or until chicken is done.
  12. Add 1/2 teaspoon salt and green onions to rice; serve with chicken.

Nutrition Facts

Calories419kcal
Protein31.76%
Fat26.88%
Carbs41.36%

Properties

Glycemic Index
51.94
Glycemic Load
15.17
Inflammation Score
-6
Nutrition Score
24.773043580677%

Flavonoids

Cyanidin
0.38mg
Catechin
0.2mg
Epigallocatechin
0.4mg
Epicatechin
0.09mg
Eriodictyol
0.04mg
Naringenin
0.07mg
Isorhamnetin
0.4mg
Kaempferol
0.14mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:418.93kcal
20.95%
Fat:12.38g
19.05%
Saturated Fat:1.73g
10.84%
Carbohydrates:42.86g
14.29%
Net Carbohydrates:39.09g
14.21%
Sugar:4.61g
5.12%
Cholesterol:73.77mg
24.59%
Sodium:750.62mg
32.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.92g
65.83%
Manganese:1.5mg
75.04%
Vitamin B3:14.86mg
74.3%
Selenium:43.61µg
62.3%
Vitamin B6:1.03mg
51.54%
Phosphorus:437.3mg
43.73%
Magnesium:118.65mg
29.66%
Vitamin E:4.21mg
28.05%
Vitamin B1:0.41mg
27.47%
Vitamin B2:0.44mg
26.08%
Vitamin B5:2.26mg
22.56%
Potassium:697.57mg
19.93%
Copper:0.31mg
15.67%
Fiber:3.77g
15.09%
Iron:2.57mg
14.29%
Vitamin K:14.31µg
13.63%
Zinc:2.04mg
13.6%
Folate:50.51µg
12.63%
Calcium:121.1mg
12.11%
Vitamin B12:0.34µg
5.67%
Vitamin C:2.84mg
3.44%
Vitamin A:111.27IU
2.23%
Source:My Recipes