AllWhites® Recipe,
reprinted from allwhiteseggwhites.com
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  
Serving Size: 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
AllWhites
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.

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.


Nutrition Facts:
Calories: 373, Fat: 21 g, Cholesterol: 88 mg, Sodium: 109 mg, Carbohydrate: 9 g, Dietary Fiber: 9 g, Protein: 37 g
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