1 (3 1/2-oz.) bag boil-in-bag brown rice
4 (4-oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/4 tsp. black pepper
1/4 C. all-purpose flour
1/2 C. low-fat buttermilk
2 T. honey mustard
2/3 C. sliced almonds
1/2 C. dry breadcrumbs
Cooking spray
1/4 C. chopped green onions

Preheat oven to 450°. Prepare rice according to package directions; keep warm. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; lb. to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/4 tsp. salt and pepper. Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture. Heat a large skillet coated with cooking spray over high heat. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. Place pan in oven; bake at 450° for 9 minutes or until chicken is done. Add 1/2 tsp. salt and green onions to rice; serve with chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1/2 C. rice

Calories: 408
Fat: 10.7g
Fiber: 3.4g