Almond-Flax Crusted Chicken - 5.2g Carbs, 2.9g Fiber, 0.6g Sugar
From: www.drhyman.com
ALMOND MEAL CAN be found in many grocery stores in the organic or
baking sections. You can make your own almond meal by finely grinding
whole, sliced or crushed almonds in a food processor or magic bullet
until it achieves the same consistency and size as the ground flax.
Marinate the chicken in all ingredients, except the almond meal and
flax, anywhere from 1–24 hours prior to making the dish to enhance
the flavor or prepare the dish in advance.
Prep time: 10 min
Cook time: 20–30 min
Servings: 4
4 five-oz chicken breasts
1/2 cup almond meal
3 Tbsp ground flax
1 Tbsp olive oil
1 Tbsp almond butter
1 tsp lemon juice
1 tsp sea salt
Pinch cayenne pepper
1 tsp fresh parsley
1/4 tsp paprika
1 tsp fresh thyme
1 Tbsp fresh onion, finely chopped
Preheat oven to 350 degrees.
Rinse the chicken and pat dry with paper towel. Take the chicken pieces
and pound them evenly flat across the breast using a kitchen mallet or
other heavy kitchen utensil.
Pour almond meal and flax into a small bowl and stir to mix evenly.
In another small bowl combine the olive oil, almond butter, lemon juice,
and all spices and herbs. Mix in small food processor or by hand. Once
combined add the chicken breasts to this mixture.
Remove chicken breasts from marinade bowl and place on baking tray.
Sprinkle half of the almond/flax mixture evenly across one side of all
4 chicken breasts. Pat each chicken piece with hand to better adhere
the "crust" to the chicken. Carefully turn over each chicken piece and
repeat process using the remaining half of the almond/flax mixture on
the other side of the 4 chicken breasts.
Place tray with crusted chicken in center of the oven and bake for
20–30 minutes or until an instant read thermometer reaches 168 degrees
on the thickest part of the chicken.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 169 g
Nutrition per Serving:
404 Calories, 201 Calories from Fat, 22.4g Total Fat, 4g Saturated Fat,
0g Trans Fat, 126mg Cholesterol, 591mg Sodium, 5.2g Total Carbs,
2.9g Dietary Fiber, 0.6g Sugars, 44.6g Protein
Vitamin A 9% - Vitamin C 3% - Calcium 7% - Iron 15%
Nutrition Grade: B
Good points:
Very low in sugar
High in niacin
High in selenium
Bad points:
High in cholesterol
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