Chicken with Green Beans and Lemon butter

By nicla91

Ingredients

• 1/4 cup whole wheat flour
• 1/2 cup whole wheat panko bread crumbs
• 1/2 cup toasted sliced almonds, broken into pieces.
• 1/2 cup liquid egg substitute
• 4 skinless, boneless chicken breasts
• salt
• freshly ground black pepper
• nonstick cooking spray
• 1 tbsp unsalted butter
• 1 pound haircots verts or slim green beans, trimmed.
• 2/3 cup low-fat,low sodium chicken broth.
• 1/4 cup chopped fresh flat-leaf parsley
• 1/4 cup lemon juice

Preparation

Step 1

1. Preheat oven to 400F. Place a wire rack on a baking sheet lined with foil and set it aside.
2. Put the flour in a shallow dish. Mix the bread crumbs and almonds in another shallow dish. In a shallow plate, put the egg substitute.
3. Season the chicken with salt and pepper to taste. Working in batches, dredge the chicken into the flour, shaking off any excess. Add the chicken to the egg substitute and coat completely. Add the chicken, a few pieces at a time, to the bread crumb and almond mixture and coat completely.
4. Spread the chicken out on the wire rack. Spray lightly with cooking spray. Bake the chicken until the breading is golden and crispy and chicken is cooked through, about 10 minutes. Remove the baking sheet from the oven, and tent the meat with foil to keep warm.
5. Heat a large nonstick saute pan over medium-high heat. When hot, add the butter and green beans and cook, 1 to 2 minutes. Add the chicken broth and bring to a boil. Reduce the heat to medium-low and simmer until the sauce has slightly thickened, about 2 minutes. Add the parsley and lemon juice and season with salt an dpepper to taste.
6. Serve the chicken with the beans and the lemon-butter sauce.