Pecan-Crusted Chicken

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

Pecan-Crusted Chicken
Nutritionist Tested & Approved

Time: 30 minutes

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

Directions
  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.

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 jalapeƱo peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.


Nutritional Facts

Servings
4
Calories
270
Added Sugars
0g
Carbohydrates
7g
Cholesterol
63mg
Dietary Fiber
2g
Fat
15g
Monounsaturated Fat
8g
Potassium
271mg
Protein
26g
Saturated Fat
2g
Sodium
411mg
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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