2004 Pecan Parmesan Chicken

By boandozzy

One serving (1 chicken breast half) equals 238 calories, 10 g fat (2 g saturated fat), 66 mg cholesterol, 342 mg sodium, 8 g carbohydrate, 1 g fiber, 27 g protein.

Diabetic Exchanges: 3 lean meat, 1/2 fat, 1/2 starch.

Originally published as Pecan Parmesan Chicken in Light & Tasty October/November 2003, p10

Ingredients

• 6 boneless skinless chicken breast halves (4 ounces each)
• 1/2 cups soft bread crumbs
• 1/3 cup grated Parmesan cheese
• 1/3 cup ground pecans
• 1 teaspoon dried oregano
• 1/2 teaspoon seasoned salt
• 1/2 teaspoon dried basil
• 1/4 teaspoon pepper
• 2 egg whites
• 2 teaspoons cornstarch
• 1 tablespoon olive oil

Details

Servings 6
Cooking time 30mins
Adapted from tasteofhome.com

Preparation

Step 1

Flatten chicken to 1/2-in. thickness. In a shallow bowl, combine the bread crumbs, Parmesan cheese, pecans, oregano, salt, basil and pepper. In another shallow bowl, whisk egg whites and cornstarch until smooth. Dip chicken into egg white mixture, then roll in crumb mixture.

In a large nonstick skillet, cook chicken over medium heat in oil for 3-5 minutes on each side or until browned.

Transfer to an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake, uncovered, at 450° for 8-10 minutes or until juices run clear. Yield: 6 servings.