Chef Max specializes in a variety of cuisines including: American, Asian, Caribbean, French, and Kosher. One entrée recipe–low in calories and low in fat–is the Pecan Crusted Chicken Breast. Even without the skin (to cut calories), the all-star dish is packed with flavor and protein (26 grams). Here’s how to make it.
Pecan Crusted Chicken Breast
Total Time: 30 minutes
4 boneless, skinless chicken breasts (1 to 1¼ pounds), trimmed
½ cup pecan halves or pieces
¼ cup plain dry breadcrumbs
1½ teaspoons of freshly grated orange zest
½ teaspoon salt
¼ teaspoon ground chipotle pepper
1 large egg
2 tablespoons water
1 tablespoon canola oil, divided
1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even ¼ inch thickness.
2. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg and water in a shallow dish until combined. Dip each chicken breast in the egg mixture, and then dredge both sides in the pecan mixture.
3. Heat 1½ teaspoons of oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.
Per serving: 270 calories; 15 g fat (2 g sat, 8 g mono); 63 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 26 g protein; 2 g fiber; 411 mg sodium; 271 mg potassium.
Courtesy of: blogs.villagevoice.com