The Tri-City Herald's Food & Wine section Oct. 6 will feature Menu Planner, a weekly feature giving seven days of dinner menus, shopping hints and tips on using leftovers from one meal in a new way later in the week. The section also includes more recipes plus buying, cooking and health tips on a variety of food-related subjects.
Chicken Crusted with Almond & Flax
To add more almond flavor, almond butter can be part of the marinade, along with garlic and some classic herbs. The cayenne pepper and paprika add a little zest - or a lot depending on your taste. The result is an unexpectedly tasty and nutritious way to enjoy chicken. So expand your menu and try something new featuring almonds and fabulous flax.
4 (4 ounces each) boneless chicken breasts
1/2 cup almond meal (crushed almonds may be substituted)
2 tablespoon ground flax meal
1/4 teaspoon sea salt
1 tablespoon olive oil
1 tablespoon almond butter, optional
1 teaspoon lemon juice
2 cloves garlic, minced
1/4 teaspoon cayenne pepper or to taste
1/4 teaspoon paprika
1 teaspoon dried parsley
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon 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 the 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 when inserted into the 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.
From: The American Institute for Cancer Research