Walnut-Crusted Chicken With Apple Chutney

Ingredients

Nonstick cooking spray
4 4-ounce skinless, boneless chicken breast halves
Salt and ground black pepper, to taste
2 tablespoons all-purpose flour
2 egg whites, lightly beaten
1/2 cup seasoned whole-wheat dry bread crumbs (sold in health- and natural-food stores)
1/4 cup chopped walnuts, chopped into fine pieces
2 McIntosh apples, peeled, cored and diced
1/4 cup water
2 tablespoons minced red onion
2 tablespoons raisins
2 tablespoons red-wine vinegar
1/2 teaspoon cinnamon
2 cups uncooked instant brown rice

Directions

Preheat oven to 425° F. Coat a large baking sheet with nonstick spray.

Rinse chicken breast halves with water and pat dry. Place chicken between 2 pieces of plastic wrap and, using the bottom of a heavy skillet, rolling pin or meat mallet, pound to 1/2-inch thickness. Salt and pepper both sides of chicken. Place flour in a shallow dish, add chicken and turn to coat both sides. Shake off excess flour. Place beaten egg whites in a shallow dish, add chicken pieces and turn to coat.

In a shallow dish, combine bread crumbs and walnuts. Press chicken into walnut mixture and turn to coat both sides. Transfer chicken to prepared baking sheet and spritz the surface with nonstick spray. Bake 15 minutes, making sure that chicken is cooked through.

Meanwhile, to make the chutney, bring next 6 ingredients to a boil in a medium saucepan over medium-high heat. Reduce heat to low, cover and simmer 10 minutes, until apples are broken down and mixture is thick (for a thicker mixture, mash apples at this point with a fork or potato masher).

To make the rice, bring 21/4 cups of water to a boil in a medium saucepan. Add rice, reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed. Serve chicken with chutney spooned over top and brown rice on the side.