Buttermilk Pecan Chicken

 Recipe
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 307
Fat 10 g
Satfat 2 g
Monofat 5 g
Polyfat 3 g
Cholesterol 126 mg
Protein 47 g
Carbohydrate 4 g
Sugars 1 g
Fiber 1 g
Iron 2 g
Sodium 138 g
Calcium 45 mg

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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Claire Robinson,

5 Ingredient Fix (Grand Central Life & Style)

October 2010
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