Pecan-Crusted Chicken


This healthy and delicious recipe from Eating Well® is always a crowd pleaser. Try this dish with a side of sweet potato mash and your favourite greens.

Number of Servings: 4

Preparation Time: 30 minutes 

Ingredients:

  • 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

 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, and then dredge both sides in the pecan mixture.
  3. 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)

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About Jav Girl

1) Background: - Originally from Guelph, ONT, - Honours Bachelor of Kinesiology from McMaster University, - Workplace Wellness & Health Promotion (WWHP) Post-Graduate Certificate from Centennial College - Completed my WWHP placement at UHN - Hired at UHN August 2008 2) Passions: - I love to run! Nothing beats a runner's high! =) 3) Achievements: - Competed at the National Track & Field Champions for Javelin [I named my javelin 'Orville' after the Wright brothers who invited the airplane - as I wanted my javelin to 'fly'] 4) "I love what I do because . . . it allows me to help others incorporate aspects of a healthy lifestyle into their lives. I've always wanted to help people get active and live better lives; I just never knew it could be my day job.' 5) Book Recommendation: 'Mindless Eating' by Brian Wansink and 'The Happiness Project' by Gretchen Rubin

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