Pecan-Crusted Chicken
1 large egg white
2 tablespoons minced toasted pecans
1 teaspoon chopped fresh parsley leaves
1/4 teaspoon salt
2 small (1/4-pound) boneless, skinless chicken breasts, trimmed of visible fat
Low-sugar, low-fat honey mustard salad dressing or dijon mustart to taste (optional)
Preheat the oven to 350 degrees. Lightly mist a small nonstick baking sheet with olive oil spray.
In a small, shallow bowl, beat the egg white with a fork.
In a small bowl, combine the pecans, parsley, and salt. Spread half of the mixture on a sheet of waxed paper. Dip 1 chicken breast into the egg white to coat. Place the smooth side of the breast on the nut mixture. Press to adhere. Place the breast, nut side up, on the prepared baking sheet. Repeat with the second breast and place on the baking sheet, not touching the other breast.
Bake for 20 minutes or until no longer pink. Let stand 5 minutes. Serve with honey mustard dressing for dipping, if desired.
Makes 2 servings
Per serving: 183 calories, 28 g protein, 1 g carbohydrates, 7 g fat (less than 1 g saturates), 66 mg cholesterol, less than 1 fiber, 379 mg sodium.
