• 1 cup sliced almonds
  • 2 tablespoons ground flax meal
  • 1 teaspoon salt, divided use
  • 2 egg whites
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup whole wheat bread crumbs or whole wheat cracker crumbs
  • 4 boneless, skinless chicken breasts (about 2 pounds)
  • 3 tablespoons olive oil
  • 1/2 pink grapefruit, sectioned
  • 1/2 cup 100% Florida grapefruit juice
  • 1/4 cup chopped fresh basil
  • 2 heads Boston or Bibb lettuce, torn (about 1/2 pound)
  • 1 pound green beans, steamed 2 to 4 minutes until crisp tender
  • Non-stick cooking spray


  1. Coat a large cookie sheet with cooking spray. Preheat oven to 435°F (220°C).
  2. Place almonds, flax meal and salt on a large piece of wax paper or aluminum foil. Mix with fingertips until the flax is well combined.
  3. Place egg whites in a shallow bowl. Sprinkle chicken with half the salt and pepper on both sides.
  4. Dip chicken in egg and press into the bread crumb mixture to coat both sides. Transfer to baking sheet and spray the top of the chicken with cooking spray.
  5. Bake for 10 to 15 minutes or until chicken is no longer pink in the center and the topping is crunchy.
  6. Mix olive oil, mustard, basil, 1/2 cup grapefruit juice and remaining salt in large bowl with lettuce.
  7. Cut one half of the grapefruit into sections.
  8. Add grapefruit and green beans into salad and toss.
  9. Serve immediately with chicken.

Makes 4 Servings.

Recipe created by “Skinny Chef” Jennifer Iserloh.

Marlene Koch

Marlene Koch, RD, (pronounced "Cook") has specialized in delicious food and healthy lifestyles for over twenty years. Thus, when Marlene realized she couldn’t bake a delicious cake without sugar for her stepdaughter newly diagnosed with type 2 diabetes, she set out to find the sweet solution! Marlene is now a foremost authority on sugar and sugar substitutes and the author of the best-selling healthy, low-sugar hardback cookbook series which includes Unbelievable Desserts and Fantastic Food with Splenda, and her newest release, Marlene Koch’s Sensational Splenda Recipes: 375 Recipes Low in Sugar, Fat and Calories (M.Evans publisher). With combined sales of over 600,000 copies, Marlene and her books successfully bridge the gap between good food and good health!

Marlene graduated Magna Cum Laude with a degree in nutrition from U.C.L.A. in 1986 and is one of a select group of dietitians to hold an advanced certificate in Child and Adolescent Weight Management from the American Dietetic Association. Combining her love of food with her educational foundation, she has held such positions as Hospital Foodservice Director, Nutrition Professor, Cooking Instructor for the Columbus State Culinary Academy and as a national nutrition educator to chefs for the American Culinary Federation. Her passion for teaching others how to make healthy food taste delicious also extend to her private nutrition practice specializing in weight loss, diabetes, and wellness.

Marlene loves to teach (and to eat!); her energetic and upbeat style has made her a popular food and nutrition speaker for organizations such as the American Diabetes and American Heart Associations and sought after for television and radio appearances which have included affiliates for ABC, NBC, CBS, FOX and Shaw TV (Vancouver) and radio stations nationwide.

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