EatingWell


What's This?
Serving size 4
Prep Time
Total Time

Ingredients

4 boneless, skinless chicken breasts (1-1 1/4 pounds), trimmed (see Tip)½ cup pecan halves or pieces¼ cup plain bread crumb1 ½ tsp freshly grated orange zest½ tsp salt¼ tsp ground chipotle pepper (see Note)1 large egg white2 Tbsp water1 Tbsp 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.

 

Tip: 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.

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

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 270
  • Calories from fat 135
  • Total Fat 15gm 23%
  • Sodium 411mg 17%
  • Total Carbohydrates 7gm 2%
  • Fiber 2gm 8%
  • Protein 26gm
  • Cholesterol 63mg 21%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Healthy, Low Carb, Low Fat, Chicken, Nut, American, Easy, 30 Minute, Fall, Spring, Summer, Winter

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