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