Who would guess that chicken and walnuts is quite the nutrition-powered combo. Poultry provides high-quality protein as well as iron, zinc, and vitamin B12 essential for brain health. Walnuts are packed with omega-3 fatty acids, giving both a brain and heart boost. The walnut- based coating adds richness to this light breading keeping the chicken moist and delicious.
This is only one of the 17 brain-healthy recipes in my book, The Nourished Brain: The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia. Along with these tasty and nutritious recipes, you’ll also find the latest research on what nutrients you need to protect your brain from diseases like these, complete with stories from those who have experienced them first-hand.
The Nourished Brain also contains easy meal-planning tips that will keep you and your loved ones healthy. This book is an essential guide for anyone who wants to protect the brain from the effects of aging through nutrition and diet. Click here to download a sample or purchase the book on Amazon.
Tasty Walnut Crusted Tenders
Brain-boosting foods – chicken, walnuts, and 100% whole wheat bread
Brain-boosting nutrients – iron, zinc, vitamin B12, omega-3 fatty acids, fiber, and protein
• 2 slices 100% whole-wheat bread, dried • 1⁄2 cup walnuts
• 2 tablespoons Parmesan cheese
• 2 eggs
• About 1 pound chicken breast tenders • 1 teaspoon salt
• 1⁄2 teaspoon black pepper
- Preheat oven to 350 degrees Fahrenheit.
- In a food processor or blender, combine bread, walnuts, Parmesan cheese, salt and pepper. Process until fine breadcrumbs form. Transfer to a shallow bowl.
- Beat eggs in a separate shallow bowl until mixed
- Dip each chicken tender into egg mixture, let excess drip off, and then dip into crumb mixture, covering tenders completely.
- Place tenders side-by-side in a baking dish sprayed with cooking oil. Place in oven and bake for approximately 45 minutes.
Nutrition: 375 calories, 23 g total fat, 5 g saturated fat, 28 g protein, 14 g carbohydrate, 2.5 g fiber.
Servings 4; Serving size – 3 ounces
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Click here to download a sample chapter of Cheryl’s book, The Nourished Brain, and get a free printable meal-planning guide so you can start eating your way to a healthier brain today.