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Healthy Recipes
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.
Ingredients
4 (4 oz.) 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
(For the healthiest recipe, use fresh organic content whenever possible)
Directions
1. Preheat oven to 350 degrees.
2. Using kitchen mallet, pound
breasts uniformly flat, if desired.
3. Combine almond and flax meal and
salt in small bowl and stir to mix
uniformly.
4. 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.
5. 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.
6. Bake 25 to 30 minutes or until
meat thermometer reaches 165 degrees
F when inserted into chicken.
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.
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