Source: Cooking Light

4 servings – 9 points per serving

Serve with steamed broccoli or snap peas.

1/2 cup unsalted cashews

2 tablespoons garlic-seasoned breadcrumbs

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

1 large egg white, lightly beaten

1 (8-ounce) can crushed pineapple in juice, drained

Cooking spray

1 (3 1/2-ounce) bag precooked long-grain rice (such as Success)

1/3 cup finely chopped fresh basil

1/2 teaspoon salt

Preheat oven to 450°.

Place nuts and breadcrumbs in a food processor, and pulse 10 times or until the crumbs measure 2/3 cup. Pour nut mixture into a shallow dish. Brush chicken with egg white; dredge chicken in nut mixture. Spread the pineapple in an 11 x 7-inch baking dish coated with cooking spray. Arrange chicken over pineapple, and bake at 450° for 14 minutes or until chicken is done, turning after 7 minutes.

While the chicken is cooking, prepare the rice according to package directions. Remove chicken from dish. Stir rice, basil, and salt into pineapple. Serve with chicken. (serving size: 1 chicken breast half and 3/4 cup rice)

NUTRITION PER SERVING

CALORIES 430(20% from fat); FAT 9.7g(sat 2g,mono 5.1g,poly 1.8g); PROTEIN 33.6g; CHOLESTEROL 66mg; CALCIUM 42mg; SODIUM 489mg; FIBER 1.9g; IRON 3.8mg; CARBOHYDRATE