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 ready in just 45 minutes, making it an ideal choice for a busy lunch or a cozy dinner. With each serving containing only 419 calories, you can enjoy a satisfying meal without the guilt.

The star of this dish is the tender, juicy chicken breast, coated in a crunchy almond and breadcrumb crust that adds a delightful texture and nutty flavor. The combination of honey mustard and low-fat buttermilk creates a moist and flavorful base that ensures the chicken remains succulent throughout the cooking process. Paired with fluffy brown rice infused with fresh scallions, this meal is both hearty and wholesome.

Whether you're cooking for family or entertaining guests, this dish is sure to impress. The vibrant colors and enticing aromas will fill your kitchen, inviting everyone to gather around the table. Plus, with a caloric breakdown that includes 31.76% protein, 26.88% fat, and 41.36% carbs, you can feel good about serving this nutritious meal. So, roll up your sleeves and get ready to create a dish that will leave everyone asking for seconds!

Ingredients

  • 0.7 cup almonds sliced
  • 0.3 teaspoon pepper black
  • 3.5 ounce boil-in-bag brown rice 
  • 0.5 cup breadcrumbs dry
  • 0.3 cup flour all-purpose
  • 0.3 cup green onions 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