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April 14th happens to be National Pecan Day (there is a day to celebrate everything, right?!) and we have a new delicious recipe for you featuring, you guessed it, pecans! Pecan Crusted Chicken is sweet and rich in flavor with the right amount of crunch. The honey mustard sauce is thick and tangy from the greek yogurt and has a little kick from the cayenne pepper. It’s the perfect sauce for this chicken! This is something you can make at home on a weeknight that feels fancy. At least, it seems fancy to me because it’s a dish that I’ve enjoyed at weddings before. I know you guys are going to love it too!

First, you will need to get 3 bowls ready. One with flour, another one with pecans and whole wheat bread and the last one with an egg and milk.

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The egg and milk can be slightly beaten with a fork. Go ahead and add the pecans and bread to your food processor at the same time. The bread does not need to be toasted. Grind until finely chopped.

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Cut each chicken breast in half lengthwise, otherwise know as ‘butterflied’. Tip: I used two large chicken breasts, but you can find thin sliced chicken breast at the grocery store. You would just need 4 pieces if you go that route. When you are slicing your chicken, make sure you use a plastic or glass cutting board for food safety!

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Next, dip the chicken in the flour on both sides using one hand. 

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With your other hand, pull the chicken out and dip in the egg mixture.

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The last dipping part is the best part! Coat each side with pecans.

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Move each piece to a baking sheet that is lightly covered with nonstick cooking spray.

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Bake in the oven, carefully turning once halfway through and voila! Your pecan crusted chicken is ready to be served.

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The flavor of this dish pairs so perfectly with the honey mustard sauce and a fresh spring mix salad. Balance it out with your favorite berries on top. I also like to add a little feta cheese for an extra special finish on this classy meal!

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More About Nuts

Dietary Guidelines for Americans recommend nut consumption as part of a healthful diet. Pecans are an excellent source of magnesium and also contain copper, thiamine and fiber. Although this recipe is higher in fat, remember that most of the fat content is from the unsaturated, heart healthy nuts. For more information about the different types of fat that you should include in your diet, check out our blog The Skinny On Fats.

 

INGREDIENTS
2 skinless, boneless chicken breasts, butterflied
1 cup pecan halves
1 slice whole wheat bread
2 tbsp flour
1 egg
2 tbsp skim milk
cooking spray

 

Optional Honey Mustard Sauce:
4 servings   
¼ cup dijon mustard
¼ cup nonfat plain greek yogurt
1 tbsp honey
¼ tsp cayenne pepper

 

DIRECTIONS

  1. Preheat oven to 350°.
  2. Coat baking sheet with cooking spray.
  3. Prepare breading assembly line:
    • Bowl 1: Flour.
    • Bowl 2: Combine egg and milk.
    • Bowl 3: Finely chop pecan halves and bread in a food processor together.
  4. Dip chicken in flour, then egg mixture and finally the nut mixture.
  5. Bake for 30 minutes, carefully turning once halfway through.
  6. Optional sauce: Mix all ingredients together and drizzle Pecan Chicken with 2 tbsp honey mustard sauce.

SERVING SUGGESTION

Pairs nicely with a spring mix salad topped with berries, feta cheese and balsamic dressing.

 

NOURISHING NUTRITION (per serving)

Calories: 291        Fat (g): 21         Sodium (mg): 222         Protein (g): 18          Carbs (g): 10         Fiber (g): 3

 

Honey Mustard Sauce Nutrition (per serving)

Calories: 42          Fat (g): 1        Sodium (mg): 263        Protein (g): 3        Carbs (g): 6