Heart Healthy 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.
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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
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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.

Time: 45 minutes
Servings: 4
Calories: 358
Make this for: Healthy Kids
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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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About This Healthy Recipe

When you’re in the mood for a heart-healthy chicken recipe that’s loaded with flavor, give this pecan-crusted chicken a try. Using skinless and boneless chicken breasts keeps this dish low in saturated fat while the crunchy coating of chopped pecans adds heart-healthy monounsaturated fats, which can help lower levels of bad cholesterol. A mix of dried spices adds some pizzazz that turns this standard weeknight dinner into anything but ordinary. This easy chicken recipe can be made with ingredients likely already in your pantry so you won’t need to run to the store to get dinner on the table. And since this flavorful breaded chicken recipe is so versatile, kids will like it too so it’s a perfect family-friendly meal the whole family can enjoy. The best part is that this healthy chicken recipe is high in protein (32g per serving), low in sodium (198mg per serving) and clocks in at only 358 calories. That’s a win-win-win!

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Heart Healthy Pecan-Crusted Baked Chicken Recipe

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.

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