Baked Pecan Crusted Chicken Breast

Chicken breast provides a good basis for this main dish.

Chicken breast is a low-fat source of protein with a mild flavor that goes well with many other foods. When combined with a pecan-based crust, chicken breast takes on a buttery, nutty flavor. Baked Pecan Crusted Chicken is high in protein, with 27 grams per serving. Served with rice and a vegetable, this chicken makes a delicious, healthy meal. Those who don't have a lot of time in the kitchen can marinate the chicken overnight and prepare the coating the night before so all that's left to do the next day is coat the meat and bake. Add this to my Recipe Box.

Things You'll Need

• Mixing bowls
• 1/2 cup spicy mustard
• 2 tbsp. dry white wine
• Table salt
• Black pepper
• Whisk
• Fork
• 4 four-ounce boneless, skinless chicken breasts
• Plastic wrap
• Baking sheet
• Baking spray
• 1/2 cup crushed wheat crackers
• 1/3 cup finely chopped pecans
• 1/4 tsp. dried basil
• 1 1/2 tbsp. olive oil

Instructions

1. 

   A wire whisk mixes ingredients together into a tasty marinade.

   Pour 1/2 cup spicy mustard and 2 tbsp. dry white wine into a mixing bowl. Sprinkle in salt and black pepper to taste. Whisk the ingredients together to create a marinade.

2. Poke small holes into both sides of the four chicken breasts. This allows the marinade to be absorbed into the chicken rather than only the surface. Place the chicken breasts in the marinade and cover with plastic wrapt

3. 

   Marinating meat for several hours adds flavor as well as tenderizing the meat.

   Marinate the chicken breasts for a minimum of four hours. You may marinate them overnight for a stronger marinade flavor.

4. Preheat the oven to 450 degrees Fahrenheit. Spray a baking sheet with baking spray to create a nonstick surface.

5. Stir 1/2 cup crushed wheat crackers, 1/3 cup finely chopped pecans, 1/4 tsp. dried basil, 1 1/2 tbsp. olive oil and a dash of salt and pepper together to form the chicken coating. Remove the chicken breasts from the marinade and immediately roll in the pecan crust.

6. Position the pecan-crusted chicken breasts on the baking sheet. Bake the chicken for 25 to 30 minutes, until cooked throughout but still juicy.

Tips & Warnings

• Dip chicken breasts in egg white then pecan coating if you prefer not to use a marinade.

• Mix equal parts honey and spicy mustard for a chicken dip.

References

• Diabetes Forecast: Pecan-Crusted Chicken