- Prep Time
- 1/2 cup skinned toasted unsalted hazelnuts* (TIP: You can replace with skinned almonds, toasted, or 1/3 cup coarse almond meal.)
- 1/2 cup whole-wheat panko bread crumbs
- 2 tbsp white whole-wheat flour (TRY: King Arthur White Whole Wheat Flour)
- 1 large egg
- 4 4-oz boneless, skinless chicken breast cutlets, pounded to ¼-inch thickness
- 1/2 tsp each sea salt and ground black pepper, divided
- 3 tbsp olive oil, divided
- 2 cloves garlic, thinly sliced
- 14 oz green beans
- 1 cup grape or cherry tomatoes, halved
1. In a food processor or clean coffee grinder, pulse hazelnuts until finely ground, 5 to 6 pulses. Transfer to a shallow dish and stir in panko. In a separate shallow dish, add flour. In a third shallow dish, whisk egg with
2 tbsp water.
2. Sprinkle chicken with ¼ tsp each salt and pepper. Working with 1 piece at a time, dredge chicken in flour mixture, turning to coat; dip into egg mixture, letting excess drip back into dish. Press both sides of chicken into hazelnut mixture.
3. In a large nonstick skillet, heat 1 tbsp oil on medium. Add half of the chicken and cook, turning once, until golden and no longer pink inside, 6 to 10 minutes. Transfer to a large plate; keep warm. Repeat with 1 tbsp oil and remaining chicken.
4. Wipe out skillet. In skillet, heat remaining 1 tbsp oil on medium. Add garlic and cook, stirring often, until fragrant and light golden, 45 to 60 seconds. Add beans, tomatoes, remaining ¼ tsp each salt and pepper and 2 to 3 tbsp water. Cover with a lid or foil and cook, stirring occasionally, until beans are tender-crisp and tomatoes are beginning to burst, 6 to 7 minutes. Serve with chicken.
*If you can only find raw skin-on hazelnuts, toast them in a large skillet over medium heat, stirring often, until skins are beginning to split, 1 to 2 minutes. Transfer to a clean tea towel and rub off skins.
Hazelnuts provide a healthy helping of vitamin E, thiamin and manganese. Vitamin E helps repair damaged cell membranes, thiamin (or vitamin B1) assists in carbohydrate metabolism and manganese supports bone development and wound healing.
- Serving Size: 1 cutlet and 1/4 of bean mixture
- Calories: 373
- Carbohydrate Content: 20 g
- Cholesterol Content: 109 mg
- Fat Content: 20 g
- Fiber Content: 6 g
- Protein Content: 30.5 g
- Saturated Fat Content: 3 g
- Sodium Content: 331 mg
- Sugar Content: 5 g
- Monounsaturated Fat Content: 13 g
- Polyunsaturated Fat Content: 3 g