• Almond-crusted Chicken

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 379
    Total Fat 21 g
    Saturated Fat 5 g
    Sodium 701 mg
    Total Carbohydrate 7 g
    Dietary Fiber 2 g
    Protein 40 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Boneless, skinless chicken breast halves 2
    Egg white 1/8 + 1/8 teaspoon salt 1
    Freshly ground pepper to taste
    Grated Parmesan cheese 1/3 cup
    Sliced almonds, finely chopped 1/3 cup
    All-purpose flour 1 tablespoon
    Olive oil 1 tablespoon
    1. Place chicken breasts between 2 sheets of plastic wrap or wax paper and flatten to a ½-inch thickness with a rolling pin or palm of hand.
    2. Lightly beat the egg white in a shallow bowl, and season with 1/8 teaspoon salt and pepper. Combine Parmesan and almonds on a large plate.
    3. Lightly dust chicken breasts with flour, dip in egg, then in Parmesan mixture to coat.
    4. Heat oil over medium heat in a large nonstick skillet. Transfer chicken to skillet and cook about 3-4 minutes on each side, until cooked through. Season with 1/8 teaspoon salt and pepper, and serve.

    Exchanges4.5 very lean meats; 3 fats; 1 lean-meat substitute; 0.5 starch

    Side Suggestions: Cherry Tomato SaladQuarter 1-½ c cherry tomatoes and toss with 1 tablespoon fresh chives, 1 teaspoon olive oil, ¼ teaspoon salt, and freshly ground black pepper to taste. Nutrition Info (for ½ of recipe): 44 calories; 5 g carbohydrate; 1 g protein; 2.5 g fat (0 g sat); 1 g fiber; 301 mg sodium. Exchanges: 0.5 vegetable; 0.5 fat.

    Side Suggestions: Parmesan CouscousSprinkle Parmesan cheese over cooked couscous and serve.

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