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April 20, 2016

Pecan Crusted Chicken

April 18th: Pecan Crusted Chicken

Nutrition Fact: April 14th was National Pecan Day! Pecans are a nutrient dense source of protein, fiber, healthy fats (monounsaturated fats), and vitamin E.  Consuming pecans as part of a healthy diet can help prevent cardiovascular disease and obesity.  Try adding pecans to oatmeal or cereal, salads, and yogurt.  They are also great eaten alone as a healthy snack.

Cook: 30 minutes

Makes 4, 4oz servings


4, 4oz boneless, skinless chicken breasts, trimmed of fat

1/2 cup pecan halves or pieces

1/4 cup whole wheat, dry breadcrumbs

1 1/2 teaspoons freshly grated orange zest

1/2 teaspoon salt

1/4 teaspoon chili powder

1 large egg white

2 tablespoons water

1 tablespoon canola oil, divided


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.

Place pecans, breadcrumbs, orange zest, salt, and chili powder 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.

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. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.

Nutrition Information per serving

Calories: 270cal, Fat: 15g, Sodium: 411mg, Cholesterol: 63mg, Carbohydrates: 7g, Fiber: 2g, Protein: 26g

To Learn More About Healthy Choices Visit: Avance Care Nutrition Services

Adapted from

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