Pecan-Crusted Chicken Breast- Dean - WI

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Pecan-Crusted Chicken Breast

Yield: 4 servings

Ingredients:
4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed (see Notes)
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 Notes)
1 large egg white
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.


Notes:

  • 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.
  • Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.


Nutrition Facts (per serving):
Calories: 270
Fat: 15 g (2 g sat, 8 g mono)
Cholesterol: 63 mg
Carbohydrates: 7 g
Sugars: 0 g added
Protein: 26 g
Fiber: 2 g fiber
Sodium: 411 mg
Potassium: 271 mg

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

Adapted from Eatinwell.com.

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