Herb Chicken with Panko-Pecan Crust
- 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
- Pour the buttermilk into a shallow dish.
- In another shallow dish, stir together the panko, pecans, parsley, thyme, and pepper.
- 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.
- 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.
- (Per serving)
- Calories: 220
- Total fat: 7.5g
- Saturated: 1.0g
- Trans: 0.0g
- Polyunsaturated: 1.5g
- Monounsaturated: 4.0g
- Cholesterol: 66mg
- Sodium: 95mg
- Carbohydrates: 9g
- Fiber: 1g
- Sugars: 0g
- Protein: 28g
- Calcium: 37mg
- Potassium: 332mg
- 1/2 starch
- 3 lean meat
lowfat buttermilk, bread crumbs, pecans, parsley, thyme, pepper, chicken, cooking spray, olive oil
Taken from www.epicurious.com/recipes/food/views/herb-chicken-with-panko-pecan-crust-392059 (may not work)