Health

Buttermilk Pecan Chicken

pecan-chicken-penne Photo: Stephen Murello

Ingredients

  • 4 (8-ounce) skinless, boneless chicken breasts
  • 1 cup low-fat buttermilk (1%)
  • 1 cup toasted pecans
  • 1 cup panko (Japanese breadcrumbs)
  • cooking spray

Preparation


Preheat oven to 375°. Place 4 (8-ounce) skinless, boneless chicken breasts between 2 sheets of heavy-duty plastic wrap; gently flatten each piece to 1/3-inch thickness using a meat mallet or heavy small skillet. Place chicken into a large bowl. Pour 1 cup low-fat buttermilk (1%) over chicken; cover and marinate in the refrigerator for 1 hour. Place 1 cup toasted pecans and 1 cup panko (Japanese breadcrumbs) in a food processor; pulse until fine. Transfer mixture to a large rimmed dish. Remove the marinated chicken breasts from buttermilk; shake off excess buttermilk. Evenly coat chicken with breading mixture. Place chicken onto a baking sheet coated with cooking spray; bake 25–30 minutes or until crispy and golden. Season with salt and pepper; serve immediately.



    I love Claire Robinson's simple yet elegant recipes, such as this one for tender and healthy fried chicken from her new book, 5 Ingredient Fix (Grand Central Life & Style; $30).
  • Yield: Makes 4 servings (serving size: 1 (8-ounce) chicken breast)

Nutritional Information

Calories per serving: 307
Fat per serving: 10g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 3g
Cholesterol per serving: 126mg
Protein per serving: 47g
Carbohydrate per serving: 4g
Sugars per serving: 1g
Fiber per serving: 1g
Iron per serving: 2g
Sodium per serving: 138g
Calcium per serving: 45mg
5 Ingredient Fix (Grand Central Life & Style)