1 (3 1\/2-oz.) bag boil-in-bag brown rice
\n4 (4-oz.) skinless, boneless chicken breast halves
\n3\/4 tsp. salt, divided
\n1\/4 tsp. black pepper
\n1\/4 C. all-purpose flour
\n1\/2 C. low-fat buttermilk
\n2 T. honey mustard
\n2\/3 C. sliced almonds
\n1\/2 C. dry breadcrumbs
\nCooking spray
\n1\/4 C. chopped green onions<\/p>\n
Preheat oven to 450\u00b0. 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\u00b0 for 9 minutes or until chicken is done. Add 1\/2 tsp. salt and green onions to rice; serve with chicken.<\/p>\n
Yield: 4 servings
\nServing size: 1 chicken breast half and 1\/2 C. rice<\/p>\n
Calories: 408
\nFat: 10.7g
\nFiber: 3.4g<\/p>\n","protected":false},"excerpt":{"rendered":"
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\u00b0. 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…<\/p>\n