Diabetic & Heart Healthy
A healthy way to enjoy a crispy crust, this quick and easy baked chicken recipe makes a great weeknight dinner.
Southern pecans provide heart-healthy fats and are an excellent source of protein.
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
Preheat oven to 350°.
Halve chicken breasts and pound with a mallet.
In a medium bowl, whisk together egg whites, cornstarch and lemon juice. Pour into a shallow dish for dipping chicken.
In another medium bowl, combine all crust mixture ingredients.
Dip pounded chicken in dipping mixture, and dredge in crust mixture.
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.
Transfer chicken to a baking dish spritzed with cooking spray. Bake chicken approximately 10 to 12 minutes, until cooked through.
Remove from pan and slice each chicken breast diagonally into 4 pieces. Serve immediately.
Serving size: 4 oz. chicken
Per Serving: Calories: 358; Fat: 18g; Saturated Fat: 2g; Cholesterol: 66mg; Sodium: 198mg; Carbohydrates: 18g; Fiber: 3g; Protein: 32g
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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD