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Sunday, August 24, 2014

[Healthy_Recipes_For_Diabetic_Friends] Almond Crusted Chicken - 21.7g Carbs, 9.9g Fiber, 1.2g Sugar

Almond Crusted Chicken - 21.7g Carbs, 9.9g Fiber, 1.2g SugarFrom: Stevens, Karen; Mitchell, Robert (2014-04-02). Chicken Recipes: Easy and Delicious Chicken Recipes To Prepare During The Week! (Kindle Locations 494-506). Kindle Edition.

1 1/2 tsp paprika
1 cup almonds, unblanched, and chopped finely
2 egg whites, beaten
4 chicken breasts, boneless, and skinned
4 Tbsp extra-virgin olive oil
1 Tbsp unsalted butter, melted
1 Tbsp sherry vinegar
5 cups salad greens
Sea salt and black pepper, to taste

1. Stir together the paprika and the almonds. Set aside.

2. Use paper towels to pat-dry the chicken breasts. Rub sea salt and black pepper on the chicken.

3. Working with one piece at a time, carefully dip the chicken into a bowl of egg whites.

4. Press the almonds into the sides of the egg-coated chicken.

5. Place the finished chicken onto a baking sheet. Repeat until you finish with all the chicken breasts. Cover the baking sheet, and refrigerate it for 20 minutes.

6. Preheat the oven to 350 degrees F. Place a rack in the middle of a baking pan.

7. Pour 1 Tbsp of the olive oil and butter into a skillet. Place the skillet on a stove set on medium-high. Cook the chicken for 4 minutes on each side.

8. Move the cooked chicken to the prepared rack. Bake the chicken for 20 minutes.

9. While baking, pour the sherry vinegar into a small bowl, and season with sea salt and black pepper to taste. Whisk to combine.

10. Gradually add the remaining olive oil, while still continuously whisking.

11. Add the salad greens to the bowl of dressing. Toss to coat.

12. Preparing 4 serving plates. Divide the salad and chicken equally between the plates. Serve!

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 538 g
Nutrition per Serving: 695 Calories, 374 Calories from Fat, 41.5g Total Fat, 8.2g Saturated Fat, 0g Trans Fat, 159mg Cholesterol, 284mg Sodium, 634mg Potassium, 21.7g Total Carbs, 9.9g Dietary Fiber, 1.2g Sugars, 62.8g Protein
Vitamin A 101% - Vitamin C 23% - Calcium 18% - Iron 26%
Nutrition Grade: B

Good points:
    Low in sodium
    Very low in sugar
    High in niacin
    High in vitamin A