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Pecan Crusted Chicken

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

  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 1/2 inch thick.
  2. In shallow dish, mix bread crumbs, pecans and parsley. In another shallow dish, place yogurt. Dip chicken into yogurt, then coat with crumb mixture.
  3. 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
Nutrition Facts
Food component / NutrientAmount% Daily Value*
Total Fat38g58%
Saturated Fat4&½g22%
Trans Fat0g% Value not available
Cholesterol95mg32%
Sodium520mg22%
Total Carbohydrate22g7%
Dietary Fiber2g7%
Soluble Fiber0g% Value not available
Sugars4g% Value not available
Protein42g% Value not available
Vitamin DValue not available8%
Vitamin EValue not available10%
CalciumValue not available15%
IronValue not available10%
Potassium460mg13%
ThiaminValue not available15%
RiboflavinValue not available10%
NiacinValue not available70%
Vitamin B6Value not available35%
Vitamin B12Value not available6%
Pantothenic AcidValue not available10%
PhosphorusValue not available35%
MagnesiumValue not available15%
ZincValue not available15%
ManganeseValue not available40%
SeleniumValue not available40%
CopperValue not available15%
*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

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