Almond Orange Crusted Chicken with Fennel Arugula Salad Recipe

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Almond Orange Crusted Chicken with Fennel Arugula Salad
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  1. Preheat the oven to 450 degrees F. Ten minutes before you are ready to cook the chicken, put a baking sheet in the oven to pre-heat.
  2. Finely zest the orange and set the zest aside. 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 by cutting downward following the shape of the fruit. Then, using a paring knife, remove each section of orange from the membrane. Set the orange sections aside.
  3. In a shallow bowl, whisk the egg whites until slightly frothy. In a large shallow bowl or on a plate, combine the orange zest, almonds, and 1/4 teaspoon each of the salt and pepper. Put the flour on a large plate.
  4. Remove the pre-heated baking sheet from the oven and spray with cooking spray.
  5. Dip the chicken breasts, one at a time, first into the flour, shaking off any excess, then into the egg white, and then coat with the almond mixture and place on the baking sheet. Spray the 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.
  6. While the chicken is cooking, combine the fennel, arugula and orange sections in a large bowl. In a small bowl whisk together the olive oil, lemon juice, and remaining 1/4 teaspoon each of salt and pepper. Pour the dressing over the salad and toss to coat.
  7. To serve, place one large or two small chicken cutlets on each plate and top with a mound of the salad.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 324.18 Kcal (1357 kJ)
Calories from fat 206.52 Kcal
% Daily Value*
Total Fat 22.95g 35%
Cholesterol 16.73mg 6%
Sodium 435.86mg 18%
Potassium 560.35mg 12%
Total Carbs 18.76g 6%
Sugars 5.1g 20%
Dietary Fiber 4.96g 20%
Protein 15.22g 30%
Vitamin C 26.8mg 45%
Iron 1.4mg 8%
Calcium 129mg 13%
Amount Per 100 g
Calories 182.21 Kcal (763 kJ)
Calories from fat 116.08 Kcal
% Daily Value*
Total Fat 12.9g 35%
Cholesterol 9.4mg 6%
Sodium 244.99mg 18%
Potassium 314.96mg 12%
Total Carbs 10.55g 6%
Sugars 2.87g 20%
Dietary Fiber 2.79g 20%
Protein 8.56g 30%
Vitamin C 15.1mg 45%
Iron 0.8mg 8%
Calcium 72.5mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.6
  • 9

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

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