| |
| INGREDIENTS |
| 1 |
3 1/2 oz. bag boil-in-bag brown rice |
| 1 lb |
thin sliced boneless chicken breasts |
| 3/4 tsp |
salt, divided |
| 1/4 tsp |
black pepper |
| 1/4 c |
all-purpose flour |
| 1/2 c |
low-fat butter milk |
| 2 tbsp |
honey mustard |
| 2/3 c |
sliced almonds |
| 1/2 c |
dry breadcrumbs |
| |
cooking spray |
| 1/4 c |
chopped green onions |
|
|
|
| RECIPE |
- Preheat oven to 450 degrees F.
- Prepare rice according to package directions, keep warm.
- Sprinkle both sides of chicken with 1/4 tsp. salt and pepper.
- Place flour in a shallow dish, dredge chicken in flour, set aside.
- Combine buttermilk and honey mustard in a shallow bowl.
- Dip chicken in buttermilk mixture, then coat with the almond mixture (use tongs makes it a lot easier).
- Heat a large oven proof skillet coated with cooking spray over high heat. Add chicken, cook 1 minute.
- Turn chicken over using spatula and place in oven to finish off about 10 minutes or until internal temperature is 165 degrees F.
- Add 1/2 tsp. salt and green onions to rice, serve with chicken.
|
|
|
| SERVING SUGGESTION |
SERVING SIZE:
1 piece chicken, 1/2 cup rice
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
408 |
|
| Total Fat |
11 g |
|
| Sodium |
749 mg |
|
| Total Carbohydrates |
41 g |
|
| Fiber |
3 g |
|
| Protein |
35 g |
|
|
|
