Chicken Crusted with Almond and Flax
This recipe for lean chicken features a wonderful crust of almonds and flax with no frying. Almond butter can amp up the marinade, along with garlic and some classic herbs. Add a little kick (or a lot) with cayenne pepper and paprika. Flaxseed contains the plant form of omega-3 fats. Scientists generally agree that including more omega-3s (also found in cold water fish) in our diet provides heart health benefits. Flax is currently being studied for its impact on breast cancer.
Makes 4 servings.
Per serving: 210 calories, 11 g total fat (1.5 g saturated fat), 3 g carbohydrate,
25 g protein, 2 g dietary fiber, 300 mg sodium.
- 4 (4 oz.) boneless chicken breasts
- 1/4 cup almond meal (crushed almonds may be substituted)
- 2 Tbsp. ground flax meal
- 1/2 tsp. 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 of 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 F when inserted into chicken.
Source: Health e recipes