Pecan-Crusted Chicken
Per ServingPecan-Crusted Chicken |
||
|---|---|---|
| Makes: 4 | ||
| Serving Size: 1 chicken breast | ||
| Calories | 310 | |
| Fat | 18 | g |
| Saturated Fat | 2.6 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 11 | g |
| Fiber | 2 | g |
| Sugars | 2 | g |
| Cholesterol | 65 | mg |
| Sodium | 510 mg (without added salt) | |
| Protein | 27 | g |
| Choices: Starch 1, Lean meat 3, Fat 2.5 | ||
- Makes: 4
- Serving Size: 1 chicken breast
- Preparation Time: 20 minutes
- Cooking Time: 30 minutes
Ingredients
| Marinade | ||
| 1/2 | cup | Dijon mustard |
| 2 | Tbsp. | dry white wine |
| Salt and pepper to taste | ||
| 4 | (4-oz.) boneless, skinless chicken breasts | |
| Coating | ||
| 1/2 | cup | crushed wheat crackers |
| 1/3 | cup | finely chopped pecans |
| 1/4 | tsp. | dried basil |
| Salt and pepper to taste | ||
| 1 1/2 | Tbsp. | olive oil |
Directions
- In a shallow bowl, whisk together the mustard, wine, salt, and pepper. Add the chicken breasts, and turn to coat. Cover, and refrigerate for 4 hours.
- Preheat the oven to 450ºF. Coat a baking sheet with cooking spray. Remove the chicken from the refrigerator, and allow it to come to room temperature. Combine the crackers, pecans, basil, salt, and pepper. Drizzle in the oil, and mix well. Place the crumb mixture on a plate.
- Remove a chicken breast from the marinade without wiping off the marinade. Lightly coat the chicken with the crumb mixture. Place the chicken breast on a baking sheet coated with cooking spray. Repeat the same procedure with the remaining chicken breasts.
- Roast the chicken for about 25 to 30 minutes until cooked through but still juicy.
