Recipe: A Simple, Protein-Packed Chicken Dish

Flax Seed and Herb Crusted Chicken

Recipe Profile: High Protein

The crisp flaxseed crust keeps the chicken wonderfully moist inside. You can use golden or brown flaxseed; the only difference is color.

Ingredients

cooking spray
1/4 cup ground golden flaxseed
2 tablespoons dried onion flakes
1/2 teaspoon each dried dill, dried oregano, garlic powder, and salt
1/8 teaspoon black pepper
2 tablespoons egg substitute or 1 egg, beaten
1 pound boneless, skinless chicken breasts

Directions

1. Preheat oven to 400 degrees. Line a baking sheet with foil and place wire rack on top of it. Mist rack lightly with cooking spray.

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

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

TIP: If you don’t have a wire rack, you can cook the chicken on a baking sheet alone.

DQS COUNT (per serving): Lean meats and fish 1, nuts and seeds 1

Republished with permission of VeloPress from Racing Weight Cookbook. Try more recipes at racingweightcookbook.com.

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