Number of Servings: 4
Preparation Time: 30 minutes
- 4 boneless, skinless chicken breasts (4 ounces each), 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
- 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 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, and then dredge both sides in the pecan mixture.
- Heat 1 1/2 teaspoons of canola 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. Best if served immediately.
Tip: It can be hard to find individual chicken breasts small enough for 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.
Source: EatingWell: May/June 2007, EatingWell for a Healthy Heart Cookbook (2008), http://www.eatingwell.com/recipes/pecan_crusted_chicken.html (accessed October 11, 2011)