Pecan Crusted Chicken
- 15 Minutes Prep 30 Minutes Total
- 3 Servings
- 600 Calories per Serving
Crispy panko bread crumbs and pecans coat chicken breasts that are first dipped in yogurt--they’re cooked until crispy and golden.
Ingredient List
- 3 to 4 boneless skinless chicken breasts (about 1 lb)
- 3/4 cup Progresso™ Panko Italian style crispy bread crumbs
- 1/2 cup chopped pecans
- 2 tablespoons chopped fresh Italian (flat-leaf) parsley
- 1 container (6 oz) Greek Fat Free plain yogurt
- 3 tablespoons olive oil or butter
Preparation
- Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/2 inch thick.
- In shallow dish, mix bread crumbs, pecans and parsley. In another shallow dish, place yogurt. Dip chicken into yogurt, then coat with crumb mixture.
- In 10-inch skillet, heat oil over medium heat until hot. Cook chicken in oil 8 to 10 minutes, turning once, until chicken is no longer pink in center and coating is golden brown.
Tips
- You can substitute chopped walnuts or almonds for the pecans.
- To complete the meal, serve with mashed potatoes and fresh broccoli with lemon-pepper seasoning and breadsticks.
Nutrition Information
Servings: 3
Serving size: 1 Serving
Amount per serving (Calories ): 600
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 38g | 58% |
| Saturated Fat | 4&½g | 22% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 95mg | 32% |
| Sodium | 520mg | 22% |
| Total Carbohydrate | 22g | 7% |
| Dietary Fiber | 2g | 7% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 4g | % Value not available |
| Protein | 42g | % Value not available |
| Vitamin D | Value not available | 8% |
| Vitamin E | Value not available | 10% |
| Calcium | Value not available | 15% |
| Iron | Value not available | 10% |
| Potassium | 460mg | 13% |
| Thiamin | Value not available | 15% |
| Riboflavin | Value not available | 10% |
| Niacin | Value not available | 70% |
| Vitamin B6 | Value not available | 35% |
| Vitamin B12 | Value not available | 6% |
| Pantothenic Acid | Value not available | 10% |
| Phosphorus | Value not available | 35% |
| Magnesium | Value not available | 15% |
| Zinc | Value not available | 15% |
| Manganese | Value not available | 40% |
| Selenium | Value not available | 40% |
| Copper | Value not available | 15% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 0,
- Lean Meat 5&½,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 4,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 5oz-eq,
- Dairy 0c,
- Fats & Oils 3tsp
Carbohydrate Choice
- Choices per serving1&½
