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