Pecan Crusted Chicken

Serve with a spinach salad. Leftovers can be used to make quick chicken salad (chop up chicken and mix with plan nonfat yogurt) or yummy lettuce wraps.

Ingredients:

• 4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed
• 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, (see Note)
• 1 large egg white
• 2 tablespoons water
• 1 tablespoon canola oil, divided

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

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.
3. Whisk egg white and water in a shallow dish until combined.
4. Dip each chicken breast in the egg-white mixture, then dredge both sides in the pecan mixture.
5. 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.
6. Transfer to a plate and cover to keep warm.
7. Carefully wipe out the pan with a paper towel and add the remaining oil.
8. Cook the remaining chicken, adjusting the heat as needed to prevent scorching.
9. Serve immediately.

Makes 4 servings. Per serving:

281 calories; 15 g fat ( 2 g sat , 8 g mono ) 66 mg cholesterol; 7 g carbohydrates; 29 g protein; 2 g fiber; 430 mg sodium; 376 mg potassium.

Exchanges: 1/2 starch, 4 lean meat, 1/2 fat

Recipe from eatingwell.com

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