Wednesday, January 18, 2012

Spicy Pecan Crusted Chicken- Low Calorie

Spicy Pecan Crusted Chicken- Low Calorie

Serves 4
281 calories if using canola oil, which I omitted below and replaced with zero calorie cooking spray
29 grams of protein


  • 4 boneless skinless chicken breast
  • 1/2 cup pecan halves
  • 1/4 whole wheat bread crumbs or plain
  • 1 1/2 tsp freshly grated or dried orange zest
  • 1/4 tsp ground chipotle pepper, Cajun seasoning or ground red pepper
  • 1 large egg
  • 2 tbsp water
  • cooking spray
  • flatten each chicken breast with a mallet
  • place pecans, orange zest, breadcrumbs, and chipotle spice in a food processor and pulse until finely ground, transfer to a shallow dish
  • whisk egg white and water in a shallow dish
  • dip chicken into egg mixture and then coat each side with pecan mixture
  • heat a large skillet with cooking spray on medium heat, add chicken, spray top of chicken with cooking spray before turning chicken halfway through, do not use a lid as the condensation will drip down on the chicken and it will not become a crispy coating

You can also cook this in a glass dish in the oven, coat the dish with cooking spray, and spray the top of the chicken also, cook on 400 for about 30-40 minutes

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