Pecan Crusted Chicken

by Jennifer Adsit, RD
4 servings

dish

INGREDIENTS

2 skinless, boneless chicken breasts, butterflied

1 cup pecan halves

1 slice whole wheat bread

2 tbsp flour

1 egg

2 tbsp skim milk

cooking spray

 

Optional Honey Mustard Sauce:

4 servings   

¼ cup dijon mustard

¼ cup nonfat plain greek yogurt

1 tbsp honey

¼ tsp cayenne pepper

 

DIRECTIONS

  1. Preheat oven to 350°.
  2. Coat baking sheet with cooking spray.
  3. Prepare breading assembly line:
    • Bowl 1: Flour.
    • Bowl 2: Combine egg and milk.
    • Bowl 3: Finely chop pecan halves and bread in a food processor together.
  4. Dip chicken in flour, then egg mixture and finally the nut mixture.
  5. Bake for 30 minutes, carefully turning once halfway through.
  6. Optional sauce: Mix all ingredients together and drizzle Pecan Chicken with 2 tbsp honey mustard sauce.

 

SERVING SUGGESTION

Pairs nicely with a spring mix salad topped with berries, feta cheese and balsamic dressing.

 

NOURISHING NUTRITION (per serving)

Calories: 291        Fat (g): 21         Sodium (mg): 222         Protein (g): 18          Carbs (g): 10         Fiber (g): 3

 

Honey Mustard Sauce Nutrition (per serving)

Calories: 42          Fat (g): 1        Sodium (mg): 263        Protein (g): 3        Carbs (g): 6