Biggest Loser Pecan-Crusted Chicken


The breading contains enough pecans to be satisfying, but not enough to make the crust unhealthy. This recipe was pretty simple, though I made a few changes to up the flavor a little bit. The recipe below is my take on this tasty dish.


1 large egg white
2 tablespoons minced toasted pecans
1 teaspoon chopped fresh parsley leaves
1/4 teaspoon salt
2 small 1/4 pound boneless, skinless chicken breasts
low-fat honey mustard salad dressing or
Dijon mustard to taste


Preheat the oven to 350°F. Lightly mist a small nonstick baking sheet with olive oil spray.
In a small, shallow bowl, beat the egg white with a fork.
In a small bowl, combine the pecans, parsley, and salt.

Spread half of the mixture on a sheet of waxed paper. Dip 1 chicken breast into the egg white to coat. Place the smooth side of the breast on the nut mixture. Press to adhere.

Place the breast, nut side up, on the prepared baking sheet.
Repeat with the second breast and place on the baking sheet, not touching the other breast.

Bake for 20 minutes or until no longer pink. Let stand 5
minutes. Serve with honey mustard dressing or Dijon mustard
for dipping, if desired.

Makes 2 servings

Per serving: 183 calories, 28 g protein, 1 g carbohydrates, 7 g fat, 66 mg cholesterol,
379 mg sodium

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