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Pecan-Crusted Chicken

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

Your rating: None Average: 4.2 (156 votes)

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



READER'S COMMENT:
"I've made this twice now and thought it was delicious each time. I used white pepper and couldn't really taste it, so maybe I'll try the cayenne pepper that was suggested next time. Even so, it was the best chicken I've ever made. By...
Pecan-Crusted Chicken Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed (see Tip)
  • 1/2 cup pecan halves or pieces
  • 1/4 cup plain dry breadcrumbs
  • 1 1/2 teaspoons freshly grated orange zest
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground chipotle pepper, (see Note)
  • 1 large eggwhite
  • 2 tablespoons water
  • 1 tablespoon canola oil, divided

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.

Tips & Notes

  • Tip: It can be hard to find individual chicken breasts small enough for our recommended 4-ounce (uncooked) portion size. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups.
  • Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

Nutrition

Per serving: 270 calories; 15 g fat (2 g sat, 8 g mono); 63 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 26 g protein; 2 g fiber; 411 mg sodium; 271 mg potassium.

Nutrition Bonus: Selenium (34% daily value), good source of omega-3s.

Carbohydrate Servings: 1/2

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


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Recipe Categories

Total Time
30 minutes or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
20 minute dinner recipes
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