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Pecan-Crusted Chicken

http://www.eatingwell.com/recipes/pecan_crusted_chicken.html

From EatingWell:  May/June 2007, EatingWell for a Healthy Heart Cookbook (2008)

This recipe coats tender chicken breasts with a buttery pecans flavored with spicy chipotle and zesty orange. Serve with a spinach salad.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
  2. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg-white mixture, then dredge both sides in the pecan mixture.
  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.

Nutrition

Per serving : 270 Calories; 15 g Fat; 2 g Sat; 8 g Mono; 63 mg Cholesterol; 7 g Carbohydrates; 26 g Protein; 2 g Fiber; 411 mg Sodium; 271 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 lean meat, 1/2 fat

Tips & Notes