One Nutty Chicken

I found this phenomenal recipe while getting a pedicure a few years ago. I have always found that good chicken recipes are hard to come by, so I clipped this out of a Shape magazine while getting a pedi. There seems to be an abundance of grilled chicken recipes that have caught my eye over the past few years, but good baked chicken recipes have been few and far between. If you will be celebrating and entertaining for Rosh Hashanah, I especially recommend this recipe cause of the beautiful apple chutney. This recipe is rich in omega 3 fatty acids from walnuts and fiber from apples and contains almost no saturated fat. The walnuts and panko make a crunchy thin crust around the juicy chicken.

Walnut Crusted Chicken with Apple Chutney
serves 4

4 skinless, boneless chicken breast halves (4 oz each)
s & p
2 Tbsp all purpose flour
2 egg whites, lightly beaten
1/2 cup whole wheat bread crumbs (also known as panko)
1/4 cup chopped walnuts, cut into fine pieces
2 McIntosh apples, cored, peeled & diced
1/4 cup water
2 Tbsp minced red onion
2 Tbsp raisins
2 Tbsp red wine vinegar
1/2 teaspoon cinnamon

Preheat oven to 425. Coat a large baking sheet with Pam. Flatten chicken breasts with a skillet, meat mallet or a rolling pin- make sure chicken is covered with plastic wrap. Salt and pepper both sides of the chicken. Place flour in a shallow dish, add chicken, coat on both sides. Shake off excess flour. Place beaten egg whites in a shallow dish, add chicken pieces and turn to coat. In a shallow dish, combine walnuts and panko. Press chicken into nutty mix on both sides. Bake chicken for about 17 minutes on your prepared baking sheet.

While the chicken is baking, make your apple chutney by bringing apples, water, red onion, raisins, red wine vinegar and cinnamon to a boil in a sauce pan over medium high heat. Reduce heat to low, cover and simmer for 10 minutes , until liquid is absorbed. Don't cook too long or prepare the chutney in advance and reheat, it will get mushy.

You can bread the chicken breasts in advance and keep them in the fridge.
This entree tastes great with roasted veggie orzo and fatoush.