Pecan and Pistachio Crusted Chicken

By Kay MacInnis

 

 

So you’ve decided to forgo the greasy goodness of traditional fried chicken for your health? Good for you!

But you say you just can’t stop craving the combination of juicy white meat in a savory, crunchy coating? Don’t worry. Help is on the way.

Try this healthy alternative, and you won’t long for fast-food chicken any more.

 

Ingredients

3 to 4 boneless skinless chicken breasts (about 1 lb.) 3 tbsp. olive oil

¾ c. Panko crispy bread crumbs

3 tbsp. of pistachio nuts

2 tbsp. chopped fresh Italian (flat leaf) parsley ¼ c. water

½ c. chopped pecans

1 large egg

Flour for dredging

 

Preparation

1. 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 ½ inch thick.
2. In 3 separate shallow dishes: In 1st dish, mix bread crumbs pecans and parsley; 2nd dish, place flour; 3rd dish, mix egg & water.
3. Dip chicken into flour, then egg wash, and finally coat with crumb mixture placing on a baking sheet that has been sprayed with a non-stick cooking spray.
4. Bake at 375 degrees for 20-35 minutes.

Nutrition Analysis: 452 Calories; 26 grams fat;118 mg cholesterol;23 grams carbohydrate;31 grams protein, 2 grams fiber; 100mg sodium.

 

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is Tuesday, March 3.

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