Chicken Rice Meatballs
Made with chicken and rice, these meatballs are lighter than the traditional beef variety. Easily make this a gluten-free meal by omitting the flour in the sauce.
Healthy Kids Pecan-Crusted Baked Chicken Recipe
Heart-healthy pecan-crusted chicken offers nutritious fats and deep, succulent flavor that turns standard weeknight fare into a spectacular main dish. A crisp, peppery coating and tender breast meat makes this easy dinner recipe repeat-worthy.
Ingredients
Recipe yields 4 servings
4 boneless skinless chicken breasts (4 oz each)
2 egg whites
2 tsp cornstarch
2 Tbsp fresh lemon juice
1/2 cup bread crumbs
1 Tbsp chopped fresh parsley
1/2 tsp black pepper
3/4 cup finely chopped pecans
1/2 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp paprika
1/2 tsp cayenne pepper
Directions
Step 1
Preheat oven to 350°.
Step 2
Halve chicken breasts and pound with a mallet.
Step 3
In a medium bowl, whisk together egg whites, cornstarch and lemon juice. Pour into a shallow dish for dipping chicken.
Step 4
In another medium bowl, combine all crust mixture ingredients.
Step 5
Dip pounded chicken in dipping mixture, and dredge in crust mixture.
Step 6
Coat nonstick skillet with cooking spray. Place chicken in skillet, and cook on each side for 2 to 3 minutes, until firm to the touch and browned.
Step 7
Transfer chicken to a baking dish spritzed with cooking spray. Bake chicken approximately 10 to 12 minutes, until cooked through.
Step 8
Remove from pan and slice each chicken breast diagonally into 4 pieces. Serve immediately.
Prep Time:
45 minutes
Servings:
4
Calories:
358
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed
by a dietitian. Click here to learn more.
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Nutrition facts
Serving Size:
4 oz chicken
Per serving:
calories:358
total fat:18g
sat fat:2g
cholesterol:66mg
sodium:198mg
total carb:18g
fibers:3g
proteins:32g
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