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Nut and seed-crusted chicken parmesan
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Nut and seed-crusted chicken parmesan

1 large spaghetti squash, cut in half lengthwise and seeded
1 tsp olive oil
1/4 tsp each sea salt and fresh ground black pepper
2/3 cup almond flour
1/4 cup finely grated Parmesan cheese
4 tsp chia seeds
2 eggs
4 5-oz boneless, skinless chicken breasts, pounded to
½-inch thickness
2 vine-ripened tomatoes, thinly sliced
4 deli-thin slices mozzarella cheese
1/4 cup chopped fresh flat-leaf parsley leaves


  1. In a wide shallow bowl, combine flour, Parmesan and chia. In a second wide shallow bowl, beat eggs.
  2. Pat chicken into flour mixture to coat; shake off excess. Dip into egg, then press back into flour mixture to coat. Discard any remaining flour and egg mixture.
  3. In a large nonstick skillet on medium high, heat one tsp oil. Add chicken and cook for four to five minutes, turning once, until golden brown. Arrange chicken in a single layer on a large, foil-lined baking sheet.
  4. In overlapping layers, top each piece of chicken with sliced tomato and one slice mozzarella.
  5. Bake until cheese melts and chicken is no longer pink inside, eight to ten minutes.
  6. Top with parsley and serve over pasta or spaghetti squash.

Nutrients per serving:
Calories: 558, total fat: 29 g, sat. fat: 8 g, monounsaturated fat: 13 g, polyunsaturated fat: 6 g, carbs: 32 g, fiber: 9 g, sugars: 12 g, protein: 46 g, sodium: 500 mg, cholesterol: 197 mg



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