This Almond-Crusted Chicken with Spinach Salad is a tasty, feel-good meal that’s packed with health benefits. The almonds and spinach bring in plenty of B vitamins, which help keep your energy up and your body running smoothly. It’s also super easy to make, so it’s great for a quick and healthy dinner after a busy day.
Ingredients:
For the Chicken:
- 4 boneless, skinless chicken breasts
- 1 cup almonds
- 1/2 cup whole wheat breadcrumbs
- 1/2 cup grated Parmesan cheese
- 2 eggs
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil for frying
For the Spinach Salad:
- 6 cups fresh spinach leaves
- 1 cup cherry tomatoes
- 1/2 red onion
- 1/2 avocado
- 1/4 cup sunflower seeds or pumpkin seeds
- 1/2 cup cooked quinoa
- 1/4 cup crumbled feta cheese
For the Dressing:
- 3 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Method:
- Start by preparing the coating for the chicken. In a shallow dish, combine the chopped or ground almonds, whole wheat breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.
- In a separate shallow dish, beat the eggs. Dip each chicken breast into the beaten eggs, ensuring it's well coated. Then, press the chicken into the almond mixture, covering it evenly with the crust.
- Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the chicken breasts. Cook for about 5-6 minutes on each side, or until the chicken is golden brown and cooked through. The internal temperature should reach 75°C.
- In a large bowl, combine the spinach leaves, cherry tomatoes, red onion, avocado slices, sunflower seeds (or pumpkin seeds), and cooked quinoa if using. Toss gently to mix. Sprinkle feta cheese over the top of the salad.
- In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined. Drizzle the dressing over the salad just before serving, and toss gently to coat the vegetables evenly.
- Serve the almond-crusted chicken breasts alongside the spinach salad. Enjoy this nutrient-packed meal, rich in vitamin B, protein, and healthy fats!
The Recipe Rich in Vitamin B:
- Chicken Breasts: High in lean protein, which is essential for muscle growth and repair. Chicken is also a good source of B vitamins, particularly niacin and B6, which support energy production and brain health.
- Almonds: Rich in healthy fats, fibre, and vitamin E, which acts as an antioxidant. Almonds also provide magnesium, which is important for heart health and maintaining normal blood pressure.
- Spinach: Rich in iron, calcium, and vitamin K, which are essential for healthy bones and blood. Spinach is also high in antioxidants like vitamin C, which supports the immune system.
- Cherry Tomatoes: High in vitamin C and lycopene, an antioxidant that supports heart health and may reduce the risk of certain cancers. Tomatoes are also hydrating and low in calories.
- Avocado: Rich in healthy monounsaturated fats, which support heart health. Avocados are also high in fibre, potassium, and vitamins C, E, and K.
- Sunflower or Pumpkin Seeds: Packed with healthy fats, protein, and minerals like magnesium and zinc, which support immune function and heart health. Seeds are also rich in antioxidants.
- Quinoa: A complete protein that contains all nine essential amino acids. Quinoa is also high in fibre, magnesium, and B vitamins, supporting energy production and digestive health.
- Feta Cheese: Provides calcium and protein, which are important for bone health. Feta also contains beneficial probiotics that support gut health.
