Pat’s Pecan Chicken

Dinner

Parmesan, pecans, oregano and basil blend beautifully in this crunchy, crusted chicken. The recipe couldn’t be much easier, and no one will know it’s lower in calories.

Average Rating: 4.75

TOTAL TIME: Prep: 20 min. Bake: 20 min.
YIELD: 4 servings.

Ingredients

1/2 cup fat-free milk
1-1/4 cups soft bread crumbs
1/2 cup finely chopped pecans
1/4 cup grated Parmesan cheese
3 teaspoons dried oregano
3 teaspoons dried basil
1 teaspoon garlic powder
4 boneless skinless chicken breast halves (4 ounces each)
2 teaspoons canola oil

Instructions

1. Place milk in a shallow bowl. In another shallow bowl, combine the bread crumbs, pecans, cheese and seasonings. Dip chicken in milk, then roll in crumb mixture. In a large nonstick skillet, brown chicken in oil.
2. Transfer to a baking sheet coated with cooking spray. Bake, uncovered, at 350° for 20-25 minutes or until a thermometer reads 170°.

Nutrition Facts

1 each: 229 calories, 11g fat (2g saturated fat), 65mg cholesterol, 143mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 25g protein.
Diabetic Exchanges:
3 lean meat, 2 fat.