Almond-Crusted Chicken ~ clean eating~ Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: SAUCE
1 cup chopped seeded Roma tomatoes
1 cup jarred roasted red
peppers, drained
1/4 cup low-sodium chicken broth
2 tsp olive oil
1 clove garlic, minced
1 tbsp fresh lemon juice
CHICKEN
1/2 cup whole-grain baguette cubes
1/4 cup sliced unsalted almonds
2 tbsp whole-wheat flour
2 tbsp grated Parmesan cheese
1/4 tsp each sea salt and ground
black pepper
1/4 cup low-sodium chicken broth
8 chicken tenders (about 1 lb)
1 tbsp olive oil
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Directions: |
Directions:Prepare sauce: In a food processor, blend tomatoes, red pepper and ¼ cup broth until smooth. In a small saucepan on medium, heat 2 tsp oil. Add garlic and cook, stirring frequently, until fragrant, 30 seconds. Add tomato mixture and cook, stirring occasionally, until slightly thickened, 5 to 7 minutes. Add lemon juice and stir to combine. Remove from heat and cover to keep warm.
Clean out food processor. Add baguette and process to coarse crumbs. Add almonds and pulse until coarsely chopped. Transfer to a shallow dish. In a second shallow dish, combine flour, cheese, salt and pepper. Place ¼ cup broth in a third shallow dish.
Line a baking sheet with parchment paper. Dredge chicken in flour mixture; then dip in broth and then into crumbs, pressing firmly to adhere. Place chicken on prepared sheet. Discard any remaining flour, broth and crumbs.
In a large skillet on medium-high, heat 1 tbsp oil. Add chicken and cook, turning once, until browned and no longer pink inside, 4 to 5 minutes per side. Serve warm with sauce over Lemon & Oregano Zucchini Linguine. |
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Number Of
Servings: |
Number Of
Servings:4 servings |
Preparation
Time: |
Preparation
Time:Total Time: 30 minutes |
Personal
Notes: |
Personal
Notes: Nutrients per serving (2 chicken fingers and 1/4 cup sauce): calories: 273, total fat: 12 g, sat. fat: 2 g, monounsaturated fat: 7 g, polyunsaturated fat: 2 g, carbs: 13 g, fibers: 4 g, sugars: 2 g, protein: 27 g, sodium: 364 mg, cholesterol: 65 mg.
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