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Epicurious

Herb Chicken with Panko-Pecan Crust

This fast-to-fix faux-fried entrée with its crunchy, herby crust is the perfect foundation to complement one of our sauces or salsas, such as Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269). Pair this dish with Green Beans and Corn (page 236) or Greens with Tomatoes and Parmesan (page 245) to add color to the plate.

Recipe information

  • Yield

    Serves 4; 3 ounces chicken per serving

Ingredients

1/2 cup low-fat buttermilk
3/4 cup panko (Japanese bread crumbs)
3 tablespoons finely chopped pecans
1 teaspoon dried parsley, crumbled
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon pepper (coarsely ground preferred)
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Cooking spray
2 teaspoons olive oil

Preparation

  1. Step 1

    Pour the buttermilk into a shallow dish.

    Step 2

    In another shallow dish, stir together the panko, pecans, parsley, thyme, and pepper.

    Step 3

    Set the dishes and a large plate in a row, assembly-line fashion. Dip the chicken in the buttermilk, turning to coat and letting the excess drip off. Dip in the panko mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the mixture so it adheres to the chicken. Transfer the chicken to the plate. Lightly spray the top side of the chicken with cooking spray.

    Step 4

    In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken with the sprayed side down for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until it is no longer pink in the center and the crust is golden brown.

  2. Nutrition Information

    Step 5

    (Per serving)

    Step 6

    Calories: 220

    Step 7

    Total fat: 7.5g

    Step 8

    Saturated: 1.0g

    Step 9

    Trans: 0.0g

    Step 10

    Polyunsaturated: 1.5g

    Step 11

    Monounsaturated: 4.0g

    Step 12

    Cholesterol: 66mg

    Step 13

    Sodium: 95mg

    Step 14

    Carbohydrates: 9g

    Step 15

    Fiber: 1g

    Step 16

    Sugars: 0g

    Step 17

    Protein: 28g

    Step 18

    Calcium: 37mg

    Step 19

    Potassium: 332mg

  3. Dietary Exchanges

    Step 20

    1/2 starch

    Step 21

    3 lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsPecanNutChicken BreastChickenPoultryButtermilkDairyMainDinnerEasyQuickWeeknight Meals30 Minutes or LessFryCookbooks
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