COCONUT CRUSTED CHICKEN + HONEY MUSTARD SAUCE

This coconut crusted chicken is light, healthy, and delicious. The unsweetened coconut gives the chicken a good flavor and makes you feel like you are eating breaded chicken. Very flaky healthy crust. Try this coconut chicken with this honey mustard sauce and you will feel like you are eating a tropical meal!

INGREDIENTS
Coconut Crusted Chicken
1 lb. chicken breast
1/4 cup liquid egg whites (or egg whites from 3-4 whole eggs, depending on size)
1/4 cup unsweetened coconut flakes
1/4 cup almond flour (if you don’t have almond flour, finely chopped almonds works too)
Salt and pepper to taste

Honey Mustard Sauce
1 tbsp dijon mustard
2 tbsp honey
2 tbsp Greek yogurt
1 tsp apple cider vinegar
1/2 tsp paprika

Roasted Broccoli & Sweet Potatoes (optional side)

2 cups sweet potatoes, sliced into thin strips, about 1/4” thick
3 cups broccoli
1 tsp garlic powder
1 tsp paprika
Salt and pepper, to taste

INSTRUCTIONS

1. In preparation, thaw the chicken breasts in the refrigerator for a few hours or overnight. Preheat the oven to 375 F degrees.

2. In a small bowl, add the egg whites.

3. In a separate bowl combine the coconut flakes, almond flour, salt, and pepper.

4. Dip the chicken breasts first in the egg whites, then roll them in the coconut/almond flour mixture.

5. If you choose to make the roasted broccoli and sweet potatoes, prepare those on a baking sheet. Sprinkle the seasonings on top of the sweet potato slices and broccoli pieces.

6. Bake both the chicken and broccoli/sweet potato side at 375 F degrees for 30-35 minutes, or until the chicken reaches 165 F degrees.

7. While baking, prepare the honey mustard, if desired. Combine all ingredients in a small bowl and stir until combined.

   Enjoy with your choice of vegetable, over a bed of lettuce, or cut into chicken strips and eaten with honey mustard sauce!

NUTRITION (4 oz chicken + 1/4 honey mustard recipe)
Makes 4 servings

318 calories
40g protein (52%)
12g carbs (15%)
12g fat (33%)

NUTRITION (4oz chicken w/o honey mustard)
Makes 4 servings

277 calories
39g protein (59%)
3g carbs (4%)
12g fat (37%)

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ALMOND COCONUT CRUSTED CHICKEN

Yield: 4 servings

Author: Katie Lees

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

This coconut crusted chicken is light, healthy, and delicious. The unsweetened coconut gives the chicken a good flavor and makes you feel like you are eating breaded chicken. Very flaky healthy crust. Try this coconut chicken with this honey mustard sauce and you will feel like you are eating a tropical meal!

Ingredients:

Coconut Crusted Chicken

• 1 lb. chicken breast
• 1/4 cup liquid egg whites (or egg whites from 3-4 whole eggs, depending on size)
• 1/4 cup unsweetened coconut flakes
• 1/4 cup almond flour (if you don’t have almond flour, finely chopped almonds works too)
• Salt and pepper to taste

Honey Mustard Sauce

• 1 tbsp dijon mustard
• 2 tbsp honey
• 2 tbsp Greek yogurt
• 1 tsp apple cider vinegar
• 1/2 tsp paprika

Roasted Broccoli & Sweet Potatoes (optional side)

• 2 cups sweet potatoes, sliced into thin strips, about 1/4” thick
• 3 cups broccoli
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper, to taste

Instructions:

1. In preparation, thaw the chicken breasts in the refrigerator for a few hours or overnight. Preheat the oven to 375 F degrees.
2. In a small bowl, add the egg whites.
3. In a separate bowl combine the coconut flakes, almond flour, salt, and pepper.
4. Dip the chicken breasts first in the egg whites, then roll them in the coconut/almond flour mixture.
5. If you choose to make the roasted broccoli and sweet potatoes, prepare those on a baking sheet. Sprinkle the seasonings on top of the sweet potato slices and broccoli pieces.
6. Bake both the chicken and broccoli/sweet potato side at 375 F degrees for 30-35 minutes, or until the chicken reaches 165 F degrees.
7. While baking, prepare the honey mustard, if desired. Combine all ingredients in a small bowl and stir until combined.
8. Enjoy with your choice of vegetable, over a bed of lettuce, or cut into chicken strips and eaten with honey mustard sauce!

Calories

277

Fat (grams)

11.9

Sat. Fat (grams)

4.6

Carbs (grams)

2.7

Fiber (grams)

1.6

Net carbs

1.1

Sugar (grams)

.8

Protein (grams)

39

Sodium (milligrams)

115

Cholesterol (grams)

96

serving size = 4 oz chicken -- 59% protein 4% carbs 37% fat

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