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Buttermilk Pecan Chicken

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).

Health OCTOBER 2010

  • Yield: Makes 4 servings (serving size: 1 (8-ounce) chicken breast)

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.

Nutritional Information

Amount per serving
  • Calories: 307
  • Fat: 10g
  • Saturated fat: 2g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 3g
  • Cholesterol: 126mg
  • Protein: 47g
  • Carbohydrate: 4g
  • Sugars: 1g
  • Fiber: 1g
  • Iron: 2g
  • Sodium: 138g
  • Calcium: 45mg
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Buttermilk Pecan Chicken recipe

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