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Walnut-Crusted Chicken Breasts

Adapted from

Walnuts score highest of all nuts in the omega-3s that protect against heart disease. And their stores of fiber and unsaturated fat can help you lower "bad" LDL cholesterol naturally.

Serves 4

2 slices whole wheat bread (Rudi’s)
1/3 cup NOW Real Food® Walnuts*
2 tablespoons parmesan cheese, freshly grated
Sea salt (Himalaya)
Fresh ground black pepper (Frontier)
1 large egg white (Phil’s)
4 (6 -8 ounce) boneless, skinless chicken breast halves (Black Wing)
1 tablespoon Ellyndale™ Organics Canola Oil or NOW Real Food® Grape Seed Oil*
Lemon slice, for serving
  1. Pre-heat oven to 425 degrees.
  2. In a food processor, combine bread, walnuts, and Parmesan; season with salt and pepper.
  3. Process until fine bread crumbs form. Transfer to a shallow bowl.
  4. In another shallow bowl, beat egg white, letting excess drip off, and then into crumb mixture, pressing to adhere. Season chicken with salt and pepper.
  5. Dip each breast into egg white, letting excess drip off, and then into crumb mixture, pressing to adhere.
  6. In large nonstick ovenproof skillet, heat oil over medium heat. Add chicken and cook until lightly browned, 1-3 minutes. Carefully turn chicken over and put skillet in oven.
  7. Bake until chicken is golden brown and cooked through, 8-12 minutes.
  8. Serve chicken with lemon slices and a salad.

Per serving: 337 calories
15.3g total fat (2.4g sat. fat)
111mg cholesterol
315.5mg sodium
7.2g carbohydrate
1.6g dietary fiber
41.2g protein

*NOW items available at your local health food store

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