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Crispy Flax-Coated Chicken with Golden Onions
Flax meal is simply ground flax seeds and is sometimes used as a low carb substitute for flour. It lends crisp and toasty flavor to these tender, pan-fried chicken breasts. Served over sautéed, herbed onions, it's a delicious and simple meal with 37 grams of protein and 373 calories.
Preparation: 20 minutes  
Cooking: 20 minutes  
Time-To-Table: 40 minutes  
Serves: 4

Ingredients:

  • 3 tablespoons olive oil, divided
  • 2 medium onions, sliced
  • 1/2 teaspoon dried Herbes de Provence or rosemary
  • Salt and freshly ground pepper to taste
  • 1/3 cup AllWhites® egg whites
  • 3/4 cup flax meal
  • 4 (5 to 6 ounces) boneless, skinless chicken breasts

Instructions:

  1. Heat 1 tablespoon oil in large skillet over medium heat. Add onions; season with herbs and salt and pepper. Cook onions, stirring frequently, about 20 minutes or until golden brown. Remove from skillet to bowl.
  2. Meanwhile, pour AllWhites egg whites into a shallow dish. Place flax meal in a second shallow dish; generously season with salt and pepper. Dip chicken into eggs, then dredge in flax meal.
  3. Heat remaining 2 tablespoons oil in skillet over medium heat. Add chicken. Cook 10 to 12 minutes, turning once, until golden brown and no longer pink in center.
  4. Serve chicken with onions.

Tips & Substitutions:

Golden flax meal has a light, toasted flavor, but it’s important to store it in the refrigerator or freezer to keep it fresh tasting.

Serve chicken with greens sautéed with lots of garlic and golden raisins.

The brand of ingredients used in the nutrition calculation software to calculate the PointsPlus value for this recipe may differ from what’s available on WeightWatchers.com Recipe Builder. This may impact the PointsPlus value.


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Amount Per Serving
37g 373
Protein Calories

Nutritional Information

Serving Size: 1/4th recipe
Calories: 373 % Daily
Value*
Total Fat 21 (g)32%
Sat Fat 3 (g)16%
Trans Fat 0 (g) 
Cholesterol 88 (mg)29%
Sodium 109 (mg)5%
Total
Carbohydrate		 9 (g)5%
Dietary Fiber 9 (g)3%
Sugar 3 (g)0%
Protein 37 (g)73%
Calcium 0 (mg) 
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.