Source: Cooking Light

4 servings – 8 points per serving

Brown the chicken quickly over high heat, then finish it in the oven to give the chicken a golden crust without burning the almonds.

1 (3 1/2-ounce) bag boil-in-bag brown rice

4 (4-ounce) skinless, boneless chicken breast halves

3/4 teaspoon salt, divided

1/4 teaspoon black pepper

1/4 cup all-purpose flour

1/2 cup low-fat buttermilk

2 tablespoons honey mustard

2/3 cup sliced almonds

1/2 cup dry breadcrumbs

Cooking spray

1/4 cup 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; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/4 teaspoon 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 teaspoon salt and green onions to rice; serve with chicken. (serving size: 1 chicken breast half and 1/2 cup rice)

NUTRITION PER SERVING

CALORIES 408(24% from fat); FAT 10.7g(sat 1.4g,mono 5.9g,poly 2.5g); PROTEIN 35g; CHOLESTEROL 68mg; CALCIUM 125mg; SODIUM 749mg; FIBER 3.4g; IRON 3.3mg; CARBOHYDRATE 41.4g