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

Daily Values (Amount per serving)

Cholesterol 95mg 32%, Sodium 520mg 22%, Dietary Fiber 2g 7%, Vitamin A 10%, Vitamin C 2%, Calcium 15%, Iron 10%, Vitamin D 8%, Vitamin E 10%, Thiamin 15%, Riboflavin 10%, Niacin 70%, Vitamin B6 35%, Folic Acid 4%, Vitamin B12 6%, Pantothenic Acid 10%, Phosphorus 35%, Magnesium 15%, Zinc 15%, Selenium 40%, Copper 15%, Manganese 40%

Other Nutrients and Exchanges (Amount per serving)

Calories 600, Calories from Fat 340, Total Fat 38g, Saturated Fat 4 1/2g, Trans Fat 0g, Monounsaturated Fat 19g, Polyunsaturated Fat 6g, Potassium 460mg, Total Carbohydrate 22g, Soluble Fiber 0g, Insoluble Fiber 2g, Sugars 4g, Protein 42g, Beta-Carotene 8%, Omega-3 0g, Carbohydrate Choice 1 1/2, Starch 1 1/2, Fruit 0, Other Carbohydrate 0, Skim Milk 0, Low-Fat Milk 0, Milk 0, Vegetable 0, Very Lean Meat 0, Lean Meat 5 1/2, 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