Almond Orange Crusted Chicken With Fennel Arugula Salad

Name: Almond Orange Crusted Chicken With Fennel Arugula Salad
Cuisine: American
Ingredients: 1 orange; 2 egg whites; 3/4 cup sliced almonds, coarsely chopped; 1/2 teaspoon salt; 1/2 teaspoon freshly ground black pepper; 1/4 cup all-purpose flour; 4 (4 ounce) pieces thin-sliced boneless, skinless chicken breast; Cooking spray; 1/2 small bulb of fennel, halved, cored and thinly sliced into; half-moons; 4 cups arugula, lightly packed, coarsely chopped if leaves are; large; 2 tablespoons extra-virgin olive oil; 2 tablespoons fresh lemon juice

16 steps

source: Created by: Ellie Krieger, cookbook author, “So Easy: Luscious Healthy Recipes for Every Meal of the Week.” via The Almond Board of California via http://allrecipes.com/Recipe/Almond-Orange-Crusted-Chicken-with-Fennel-Arugula-Salad/Detail.aspx?evt1 “Traditional chicken dinner gets a modern-day makeover with sliced almonds and orange zest to perk up an old standby. Use the left over orange slices for a refreshing side salad with arugula, fennel and lemon juice.” ~ unknown

Updated at: Wed, 16 Aug 2023 23:55:29 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories372.2 kcal (19%)

Total Fat20.5 g (29%)

Carbs15.6 g (6%)

Sugars4.7 g (5%)

Protein32.4 g (65%)

Sodium390 mg (20%)

Fiber3.6 g (13%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1orange

2egg whites

¾ cupsliced almonds

coarsely chopped

½ teaspoonsalt

½ teaspoonfreshly ground black pepper

¼ cupall-purpose flour

4 x 4 ounceboneless skinless chicken breast

pieces, thin-sliced

cooking spray

0.5 bulbfennel

small, halved, cored and thinly sliced into

4 cupsarugula

lightly packed, coarsely chopped if leaves are

2 tablespoonsextra-virgin olive oil

2 tablespoonsfresh lemon juice

Instructions

Step 1

Preheat the oven to 450 degrees F.

Step 2

Ten minutes before you are ready to cook the chicken, put a baking sheet in the oven to preheat.

Step 3

Finely zest the orange and set the zest aside.

Step 4

Cut the top and bottom off of the orange, sit the orange on one end on a cutting board and cut the entire peel and pith off downward following the shape of the fruit.

Step 5

Then, using a paring knife, remove each section of orange from the membrane.

Step 6

Then, set the sections aside.

Step 7

In a shallow bowl, whisk the egg whites until slightly frothy.

Step 8

In a large shallow bowl or on a plate, combine the orange zest, almonds, and 1/4 tsp. each of the salt and pepper.

Step 9

Put the flour on a large plate.

Step 10

Remove the pre-heated baking sheet from the oven and spray with cooking spray.

Step 11

Dip the chicken breasts, one at a time, first into the flour, shaking off any excess, then into the egg white, then coat with the almond mixture and place on the baking sheet.

Step 12

Spray the top top of the chicken with cooking spray. Bake for 6 minutes, turn and bake for 6 minutes more until the chicken is cooked through and the coating is golden.

Step 13

While the chicken is cooking, combine the fennel, arugula and orange sections in a large bowl.

Step 14

In a small bowl, whisk together the olive oil, lemon juice, and remaining 1/4 teaspoon each of salt and pepper.

Step 15

Pour the dressing over the salad and toss to coat.

Step 16

To serve, place one large or two small chicken cutlets on each plate and top with a mound of the salad.

View on Ellie Krieger

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