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20 minute dinner recipes

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Spicy Pecan Popcorn Chicken


From EatingWell:  March/April 2012

These spicy and crunchy pecan-crusted chicken nuggets are paired with a quick, creamy ranch dip. If you can’t find coarse breadcrumbs, substitute Grape-Nuts cereal instead.

4 servings | Active Time: 25 minutes | Total Time: 40 minutes



  1. Preheat oven to 450°F. Thoroughly coat a wire rack with cooking spray and set on a foil-lined baking sheet.
  2. Combine breadcrumbs (or cereal), pecans, chili powder and salt in a food processor; process until the pecans are finely chopped and the chili powder is mixed throughout, about 1 minute. Transfer the mixture to a shallow dish.
  3. Whisk egg white and water in a second shallow dish. Add chicken and turn to coat, then dredge in the pecan mixture, turning to coat evenly. Shake off excess. (Discard any remaining egg and pecan mixture.) Place the chicken on the prepared rack and thoroughly coat with cooking spray.
  4. Bake the chicken until no longer pink in the center, about 15 minutes.
  5. Meanwhile whisk mayonnaise, buttermilk (or milk), dill and garlic powder in a small bowl. Serve the chicken with the dip.


Per serving : 291 Calories; 14 g Fat; 2 g Sat; 6 g Mono; 67 mg Cholesterol; 16 g Carbohydrates; 27 g Protein; 3 g Fiber; 379 mg Sodium; 339 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat, 1 fat

Tips & Notes