Spiced Crusted Chicken with Glazed Carrots

(makes 4 servings)
Prep Time: 20 minutes
Cook Time: 50 Minutes

Ingredients for the Chicken:

• olive oil cooking spray
  
• ½ cup unsalted, shelled pistachios, finely chopped
  
• 2 tsp. ground coriander
  
• 3 Tbsp. black sesame seeds
  
• 1½ tsp. ground cumin
  
• 1 Tbsp. water
  
• 1 egg
  
• ¼ cup flour
  
• Salt and freshly ground
  
• black pepper
  
• 4 boneless (about 6 oz. each), chicken breast halves, skin removed
  

Ingredients for the Carrot:

• 1 ½ Tbsp. olive oil
  
• 1 tsp. cumin seeds
  
• 6 carrots, sliced ¼” thick on the diagonal
  
• Salt and freshly ground black pepper
  
• ⅓ cup orange juice
  
• 1½ Tbsp. honey
  
• 1 Tbsp. fresh cilantro, chopped
  

Preparation:

• Preheat oven to 400 degrees F and Lightly coat a foil-lined baking sheet with cooking spray.
  
• Mix together with pistachios,coriander, sesame seeds and cumin in a shallow bowl. Beat egg and water together in another shallow bowl. In a third bow, add flour and season with salt and pepper.
  
• Dip a piece of chicken into the flour and shake off excess; quickly dip in egg mixture, then pistachio mixture, turning to coat both sides. Place onto prepared baking sheet and repeat with remaining chicken.
  
• Bake until juices run clear when pierced with a knife in the thickest part (about 25 – 30 minutes).
  
• Meanwhile chicken cooks, prepare the carrots. In a skillet over medium, heat olive oil then add cumin seeds and cook until fragrant. Add carrots and toss to coat with oil; season with salt and pepper. Add orange juice, cover, and cook about 8 minutes, stirring occasionally. Reduce heat to medium-low and stir in honey. Continue cooking, uncovered, until liquid evaporates and carrots are tender (about 4 – 5 minutes). Divide chicken and carrots among 4 plates, sprinkle with cilantro, and serve immediately.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving (6 oz. chicken, ½ cup carrots): 504 calories, 23 g fat, 4 g saturated fat, 31 g carbs, 45 g protein, 6 g fiber, 162 mg calcium, 5 mg iron, 229 mg sodium.