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Almond Orange Crusted Chicken with Fennel Arugula Salad Recipe

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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Ingredients

Count

Nutrition

324

Calories

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Ingredients:

Serving

1 orange
2 egg whites
3/4 cup sliced almonds, coarsely chopped
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 cup all-purpose flour
4 (4 oz) 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 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice

Directions:

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

Tastes

salty
savory
bitter
sweet

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