Walnut-Crusted Chicken Breasts
with Pomegranate Syrup

35 minutes | 4 servings | 403 calories
MUFA: walnuts

No wonder pomegranates are popular—they’re a great source of antioxidants, and they taste wonderful, like a combination of apples, mixed berries, and citrus—a fruit salad in a glass! With so many pomegranate juice blends now available, feel free to experiment with your favorite in this recipe—just make sure to use a brand that’s labeled 100 percent fruit juice.


  • 1 egg
  • 1 tablespoon water
  • 1/2 cup walnuts, finely chopped
  • 1/4 cup whole grain bread crumbs
  • 1/2 teaspoon salt
  • 4 boneless, skinless chicken breast halves (5 ounces each)
  • 2 cups pomegranate juice
  • 1 tablespoon honey
  • 2 teaspoons minced
    crystallized ginger
  • 6 cups mesclun or mixed greens


  1. Preheat the oven to 425°F.
    Coat a baking sheet with cooking spray.
  2. Whisk the egg with the water in a shallow dish. Combine the walnuts, bread crumbs, and salt in another shallow dish. Dip the chicken into the egg and then the nut mixture. Place on the prepared baking sheet and coat with cooking spray.
  3. Bake, turning once, for 15 minutes or until a thermometer inserted in the thickest portion registers 165°F. Let rest for 10 minutes, then slice the breasts.
  4. Meanwhile, bring the pomegranate juice, honey, and ginger to a boil. Boil for about 15 minutes or until reduced by half. Remove from the heat and set aside.
  5. Arrange the mesclun on 4 plates. Place the chicken on top and drizzle with the pomegranate syrup.

Nutrition per serving:
403 calories
39 g protein
34 g carbohydrates
13 g fat
2 g saturated fat
135 mg cholesterol
496 mg sodium
3 g fiber

Source: Flat Belly Diet Cookbook