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Almond Orange Crusted Chicken with Fennel Arugula Salad Recipe

Looking for an easy Almond Orange Crusted Chicken with Fennel Arugula Salad recipe? Learn how to make Almond Orange Crusted Chicken with Fennel Arugula Salad using healthy ingredients.


Submitted by bbginny

Makes 4 servings



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. as found on http://allrecipes.com/Recipe/Almond-Orange-Crusted-Chicken-with-Fennel-Arugula-Salad/Detail.aspx

Recipe Ingredients for Almond Orange Crusted Chicken with Fennel Arugula Salad

1 orange
2 egg whites
1 cup sliced almonds
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
4 boneless, skinless chicken breast
2 cup fennel
5 cups arugula
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice

Recipe Directions for Almond Orange Crusted Chicken with Fennel Arugula Salad

  1. Directions

  2. 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.

  3. 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.

  4. 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.

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

  6. 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.

  7. 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.

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

Categories

Main Dish

Nutrition Facts
Serving Size 350.0g
Amount Per Serving
Calories
560
Calories from Fat
226
% Daily Value*
Total Fat
25.1g
39%
Saturated Fat
3.6g
18%
Trans Fat
0.0g
Cholesterol
146mg
49%
Sodium
475mg
20%
Potassium
1012mg
29%
Total Carbohydrates
21.6g
7%
Dietary Fiber
6.1g
24%
Sugars
6.1g
Protein
62.7g
Vitamin A 16% Vitamin C 62%
Calcium 17% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very high in niacin
  • High in selenium
  • High in vitamin C
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