Pistachio Lemon & Garlic Chicken

Betcha didn’t know pistachios are jammed packed with some great health benefits? Some may argue this dish is bad for you. I say leave the negative Nellies behind and focus on the health benefits this dish has. Not only are pistachios healthy for you, but so are garlic and lemons. They all have been proven to exhibit major health benefits.  And (skinless) chicken is low in fat, high in protein, and packed with vitamin B.

Have I convinced you yet? No.

Health Benefits of Pistachios:

Pistachios have been shown to reduce LDL (“bad”) cholesterol and increase the good HDL cholesterol after only a short period of regular consumption. High in antioxidants such as vitamins A and E, they fight inflammation, protecting blood vessels and reducing risk of heart disease. Even a moderate intake of pistachios has been shown to increase levels of lutein, an antioxidant well known for protecting against oxidized LDL, reducing heart disease. (Excerpt taken from Eat This! Seven Health Benefits of Pistachios.)

Health Benefits of Garlic:

Modern science has shown that garlic is a natural antibiotic. It also can aid in the management of high blood pressure and cholesterol. Read more here.

Health Benefits of Lemons:

There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection. Read more about it here. (Excerpt taken from Beliefnet Fifteen Health Secrets of Lemons.)

Hopefully, if you are still reading this you are 1.) convinced. or 2.) don’t give a darn and still want to eat it anyway. Either way I’m happy.

Ingredients:

4 Thin skinless chicken breasts

2 cups shelled pistachio nuts

3/4 cup panko bread crumbs

1 cup all purpose flour

1 whole lemon peel (reserve lemon juice for egg mixture)

Lemon slices for garnish (optional)

2 eggs

4 cloves of garlic

3-4 Tablespoons EVOO (or enough to cover bottom of frying pan)

Salt & pepper to taste

Directions:

Cut lemon peel carefully off lemon. Together with lemon peel and peeled garlic cloves, minced finely or put in food processor or blender to chop. In bowl whisk eggs and add lemon and garlic mixture. Set aside. Put flour in deep plastic container. Set aside. In blender finely chop pistachios and panko bread crumbs and pour in deep plastic dish or bowl. Make sure blender is dry. Wet crumbs won’t stick to your chicken.

Heat EVOO on med high heat. Pre heat oven to 350 degrees.

Rinse and pat dry chicken cutlets.Pound out chicken cutlets with a meat mallet in large ziploc bag or between 2 sheets of plastic wrap and salt and pepper to liking. Dip in flour mixture. Dip in egg mixture. Dip in pistachio and panko breading.

Fry off both sides of chicken (about 2 minutes each side) in EVOO (make sure it is hot enough when you put chicken in pan.)

Transfer cutlets to raised wire rack (this will keep the crust crispy) on cookie sheet and bake for 12-15 minutes.

Garnish with lemon wedges and serve with your favorite side dish. *Note to make the dish even healthier simply skip the frying step and bake in the oven longer or use coating on your favorite fish. Also, see below for printable recipe.

Recipe Type: Main

Author: Sherri @ The Kitchen Prescription

Prep time: 20 mins

Cook time: 20 mins

Total time: 40 mins

Serves: 2-4

This dish is both delicious and packed with powerful health benefits. Moist and juicy.

Ingredients

• INGREDIENTS:
• 4 Thin skinless chicken breasts
• 2 cups shelled pistachio nuts
• 3/4 cup panko bread crumbs
• 1 cup all purpose flour
• 1 whole lemon peel, (reserve lemon juice for egg mixture)
• Lemon slices for garnish (optional)
• 2 eggs
• 4 cloves of garlic
• 3-4 Tablespoons EVOO (or enough to cover bottom of frying pan)
• salt & pepper to taste

Instructions

1. Cut lemon peel carefully off lemon. Together with lemon peel and peeled garlic cloves, minced finely or put in food processor or blender to chop.
2. In bowl whisk eggs and add lemon and garlic mixture.
3. Set aside.
4. Put flour in deep plastic container.
5. Set aside.
6. In blender finely chop pistachios and panko bread crumbs and pour in deep plastic dish or bowl.
7. Make sure blender is dry. Wet crumbs won’t stick.
8. Heat EVOO on med high heat.
9. Pre heat oven to 350 degrees.
10. Rinse and pat dry chicken cutlets.
11. Pound out chicken cutlets with a meat mallet in large ziploc bag or between 2 sheets of plastic wrap and salt and pepper to liking.
12. Dip in flour mixture.
13. Dip in egg mixture.
14. Dip in pistachio and panko breading.
15. Fry off both sides of chicken (about 2 minutes each side) in EVOO (make sure it is hot enough when you put chicken in pan.)
16. Transfer cutlets to raised wire rack (this will keep the crust crispy) on cookie sheet and bake for 12-15 minutes.