Chicken Crusted with Almond and Flax - 3g Carbs, 2g Fiber
From: The American Institute for Cancer Research
This lean poultry recipe with almonds and flax features a wonderful crust
with no frying, and it all adds up to a dish with exceptional nutritional
value and flavor.
Take this opportunity to discover flax, which unfortunately is underused
in America, perhaps because home cooks are not acquainted with its value
in cooking and for health. Treasured throughout the Roman Empire for its healing properties, flax was one of the original medicines used by
Hippocrates.
Today, a couple of its best-kept secrets are that it's easy to use and
it adds texture and taste to many recipes. Because it is high in fat,
flax also adds calories, but research suggests that the healthy fats –
omega 3s - and other compounds called lignans in flax may help protect
against cancer and other chronic diseases.
The addition of almond meal or crushed nuts to the recipe also delivers
great nutrition and richness. The use of almonds dates back over 2,000
years. Although their exact ancestry is unknown, almonds may have
originated in China and Central Asia. They were highly valued in Egyptian breads.
To add more almond flavor, almond butter can be part of the marinade,
along with garlic and some classic herbs. The cayenne pepper and paprika
add a little zest – or a lot depending on your taste. The result is an
unexpectedly tasty and nutritious way to enjoy chicken. So expand your
menu and try something new featuring almonds and fabulous flax.
4 (4oz) boneless chicken breasts
1/4 cup almond meal (crushed almonds may be substituted)
2 Tbsp ground flax meal
1/2 tsp sea salt
1 Tbsp olive oil
1 Tbsp almond butter, optional
1 tsp lemon juice
2 cloves garlic, minced
1/4 tsp cayenne pepper or to taste
1/4 tsp paprika
1 tsp dried parsley
1 tsp dried thyme
1 tsp dried basil
1 tsp dried oregano
Preheat oven to 350 degrees.
Using kitchen mallet: pound breasts uniformly flat, if desired.
Combine almond and flax meal and salt in small bowl and stir to mix
uniformly.
Combine oil, almond butter (if using), lemon juice, garlic and all
spices and herbs in medium bowl. Mix thoroughly. Add chicken to mixture
and let marinate for at least 5 minutes.
Remove chicken from marinade and place on baking dish. Sprinkle half
the almond-flax mixture evenly over chicken. Pat each breast with your
hand to ensure it adheres and forms a crust. Gently turn over each
breast, being careful not to disturb coating, and repeat the process
using remaining almond-flax mixture.
Bake 25 to 30 minutes or until meat thermometer reaches 165 degrees
when
inserted into the chicken.
Servings: 4
Nutrition per Serving:
210 Calories, 11g Total Fat, 1.5g Saturated Fat, 25g Protein,
3g Carbs, 2g Dietary Fiber, 300mg Sodium
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