Baked Almond Chicken
Our dietitians' favourite
This recipe is taken from the 2006 Milk Calendar. Almonds and fresh orange add a nice twist to chicken any day of the week or for casual entertaining. Serve with a side of rice and a crisp green salad.
- Prep: 5 min - 10 min
- Cooking: 25 min - 30 min
Ingredients
- 1 tbsp (15 mL) butter
- 1/2 cup (125 mL) slivered almonds
- 4 small boneless skinless chicken breasts (about 1 lb/450 g)
- 3 tbsp (45 mL) cornstarch
- 2 tbsp (30 mL) sugar
- Salt and pepper to taste
- 1 1/2 cups (375 mL) Milk
- 1 tbsp (15 mL) Dijon mustard or honey mustard
- 1 tsp (5 mL) grated orange zest
- 2 tbsp (30 mL) fresh orange juice
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Preparation
Preheat oven to 425 °F (220 °C). Place butter in 13 x 9-inch (33 x 23 cm) glass baking dish. Heat in oven for about 2 min or until butter is melted.
Stir almonds into baking dish to coat with butter; spread into single layer. Bake for about 5 min, watching closely, or until golden. Transfer to bowl; set aside. Place chicken smooth side down in baking dish. Bake, uncovered, for 10 min or until evenly white on outside.
Meanwhile, in saucepan whisk together cornstarch, sugar, salt and pepper. Gradually whisk in milk until smooth; whisk in mustard, orange zest and half of reserved almonds. Cook over medium-high heat, stirring, for 3 to 5 min or until steaming and starting to thicken. Remove from heat; stir in orange juice.
Turn chicken smooth side up in dish; pour sauce over top. Bake, uncovered, for about 8 min longer or until chicken is no longer pink inside. Sprinkle with remaining almonds.
Tips
If chicken breasts are heavier than 4 oz (125 g) each, increase baking time in step 2 accordingly.
Healthy Eating Tip: Celebrate Heart Month with this low sodium, low fat recipe.
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Nutritional information
Per serving| Energy: | 331 Calories |
| Protein: | 33 g |
| Carbohydrate: | 20 g |
| Fat: | 13 g |
| Fibre: | 1.5 g |
| Sodium: | 380 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 14 % / 154 mg |
| Niacin: | 82 % |
| Vitamin B6: | 33 % |
| Magnesium: | 29 % |
| Vitamin B12: | 25 % |
