A Perfect light Summer Dinner
Almond Chicken is a light recipe that will go over well with your family or guests at any dinner party.
Almonds are also unique in that they provide various minerals that are essential for bone health. Calcium, magnesium, manganese, and phosphorus have been implicated in maintaining bone mineral density. Almonds are comparable to skim milk and cheddar cheese in the quantity of these bone-building minerals provided in one serving. Other protein sources like chicken, beef, peanut butter, and eggs don’t offer the same.
In a neat little package, nature has bound up essential health promoting nutrients in an almond. From high quality and highly absorbable protein to vitamin E and essential minerals, just one handful, about an ounce, of almonds can be an important part of a healthy, nutrient-dense diet.
Vitamin E - Almonds are an excellent source of vitamin E, an antioxidant that has been shown to decrease the risk for certain forms of cancer, heart disease and cataracts. Vitamin E is also needed for healthy blood cells and tissues.
Folic Acid - Almonds, like other fruits and vegetables, make an important contribution to a diet adequate in folic acid, or folate. This important B-vitamin can reduce the risk for neural tube defects (birth defects) and is necessary for making red blood cells. It may also protect against heart disease and stroke.
Protein - almonds contain protein which is necessary for healthy muscles, blood and organs, and it can also be used for energy.
Fiber - almonds are a good source of dietary fiber - the part of the plant foods that is not digested in the human body.
Fiber appears to play a protective role against heart disease and diabetes, an d aids in the prevention of constipation, diverticulosis, and some forms of cancer, such as colon and rectal.
Iron - An ounce of almonds contains 6% of the recommended daily requirements of iron This essential mineral helps carry oxygen to all of the body's cells and organs.
Zinc - An ounce of almonds contains 6% of the recommended daily requirements of zinc, which aids in wound healing and is involved in protein metabolism. Zinc is also important in the development of the reproductive system.
Copper - Almonds are a good source of copper. This mineral helps carry oxygen throughout the body and helps keep bones, blood vessels and nerves healthy. It may also protect against heart disease.
Magnesium - Almonds are an excellent source of magnesium, a mineral used in building bones, making protein, releasing energy from muscles and regulating body temperature. It's also needed for calcium and potassium balance in the body.
Phosphorous - Almonds are a good source of phosphorous - the second most abundant mineral in the body.
This important mineral is needed for strong bones and teeth, and helps the body use protein, fat and carbohydrates.
Pytochemicals - Almonds, like all other plant foods contain phytochemicals. These plant chemicals may have protective effects against heart disease, cancer and other chronic diseases.
We know how good chicken is for you so eat up and enjoy this good for you recipe.
4 egg whites
1 ½ cups sliced almonds ( coarsely chopped)
1 tsp salt
1 tsp black pepper
½ cup all-purpose flour
8 pieces thinly sliced boneless skinless chicken breasts
1 small fennel bulb, halved, cored and thinly sliced into half-moons (2 cups)
8 cups Arugula or Romaine ( chopped leaves)
4 tbsp extra-virgin olive oil
4 tbsp fresh lemon juice
Preheat oven to 450F (230C). Ten minutes before you are ready to cook chicken, put a baking sheet in the oven to preheat.
Finely zest oranges and set aside.
To make orange sections: Cut top and bottom off oranges, sit oranges on one end on cutting board and cut 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 orange sections aside.
In a shallow bowl, whisk eggs whites until slightly frothy. In a large shallow bowl or a plate, combine orange zest, almonds and ½ tsp salt and pepper.
Put flour in another plate.
Remove heated baking sheet from oven and spray with cooking spray.
Dip chicken, one at a time in flour, shaking off any excess, then into egg whites and then coat with almond mixture and place on baking sheet.
Spray top of chicken with cooking spray
Bake for 12 minutes, turn and bake another 12 minutes, until chicken is cooked through and coating is golden.
While chicken is cooking, in a large bowl, combine fennel, arugula/romaine and orange sections.
In a small bowl whisk together olive oil, lemon juice,and remaining ½ tsp salt and pepper. Pour dressing over salad and toss to coat.
To serve, place chicken on each plate and top with mound of the salad.
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