Flaxseed- and Herb-Crusted Chicken

Healthy fats and lean protein combine to make a delicious main.


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This flaxseed and chicken recipe is a great way to use the health-food favorite seed. Flaxseed is packed with healthy omega-3 fats and both insoluble and soluble fiber, which keeps your gut happy. It also contains more lignans, an antioxidant, than almost any other food. Combine it with lean chicken breast and you’ve got a nutrient powerhouse. The crisp crust keeps the chicken wonderfully moist inside. You can use golden or brown flaxseed; the only difference is color.

Flaxseed- and Herb-Crusted Chicken

  • Serves: 3
  • Total time: 30 minutes

Ingredients

  • Cooking spray
  • ¼ cup ground golden or brown flaxseed
  • 2 Tbsp. dried onion flakes
  • ½ tsp. each dried dill, dried oregano, garlic powder, and salt
  • ⅛ tsp. black pepper
  • 2 Tbsp. egg substitute or 1 egg, beaten
  • 1 lb. boneless, skinless chicken breasts

Directions

  1. Step 1

    Preheat oven to 400 degrees F. Line a baking sheet with foil and place wire rack on top of it (if you don’t have a wire rack, you can cook the chicken on the baking sheet alone). Mist rack lightly with cooking spray.

  2. Step 2

    In a shallow, wide bowl, combine flaxseed, onion flakes, dill, oregano, garlic, salt, and pepper. Place egg substitute or beaten egg in a separate bowl.

  3. Step 3

    Dip one chicken breast into egg, allow excess to drip off, and press each side into flaxseed mixture to coat. Place on wire rack on prepared baking sheet. Repeat with each chicken breast.

  4. Step 4

    Bake for 20 minutes or until a thermometer inserted in thickest part of chicken reads 160 degrees F.


Per serving: 203 calories, 5 g fat, 6 g total carbohydrate, 4 g dietary fiber, 37 g protein


Adapted from Racing Weight Cookbook: Lean, Light Recipes for Athletes by Matt Fitzgerald and Georgie Fear with permission of VeloPress.