Buttermilk Pecan Chicken

Health score
49%
Buttermilk Pecan Chicken
80 min.
2
1056kcal

Suggestions

Ingredients

  • cup buttermilk 
  • servings kosher salt and pepper black freshly ground
  • 0.5 cup panko bread crumbs 
  • cup pecans toasted
  • 16 ounce chicken breasts boneless skinless
  • 0.3 cup vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • plastic wrap
  • meat tenderizer

Directions

  1. Place each chicken breast between 2 pieces of plastic wrap and gently flatten with a meat mallet or heavy flat object to an even 1/3-inch thick.
  2. In a shallow bowl add the chicken and the buttermilk. Cover and marinate for 1 hour in the refrigerator.
  3. In a food processor, pulse pecans until finely ground.
  4. Transfer the pecans to a large rimmed dish and add the panko bread crumbs.
  5. Mix to combine well.
  6. Remove marinated chicken breasts from buttermilk and shake off excess. Dip chicken in breading mixture, evenly coating both sides.
  7. In a large nonstick skillet, heat oil.
  8. Add breaded breasts and shallow fry about 4 to 5 minutes on each side until golden in color.
  9. Remove from oil to and drain on paper towels. Immediately season with salt and pepper and place on a serving platter of individual dishes.
  10. Serve it with a yummy salad for a super tasty meal. Enjoy!

Nutrition Facts

Calories1056kcal
Protein21.84%
Fat69.35%
Carbs8.81%

Properties

Glycemic Index
36.5
Glycemic Load
2.04
Inflammation Score
-7
Nutrition Score
40.217826200568%

Flavonoids

Cyanidin
5.32mg
Delphinidin
3.6mg
Catechin
3.58mg
Epigallocatechin
2.79mg
Epicatechin
0.41mg
Epigallocatechin 3-gallate
1.14mg

Nutrients percent of daily need

Calories:1055.68kcal
52.78%
Fat:82.62g
127.1%
Saturated Fat:12.35g
77.18%
Carbohydrates:23.6g
7.87%
Net Carbohydrates:18.15g
6.6%
Sugar:8.75g
9.72%
Cholesterol:158.35mg
52.78%
Sodium:498.9mg
21.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:58.55g
117.11%
Vitamin B3:25.34mg
126.69%
Manganese:2.42mg
120.85%
Selenium:82.68µg
118.12%
Vitamin B6:1.86mg
93.21%
Phosphorus:740.29mg
74.03%
Vitamin K:70.52µg
67.16%
Vitamin B1:0.67mg
44.89%
Vitamin B5:4.2mg
41.99%
Copper:0.72mg
36.24%
Potassium:1234.82mg
35.28%
Magnesium:137.48mg
34.37%
Vitamin B2:0.56mg
32.83%
Zinc:4.23mg
28.22%
Vitamin E:4.19mg
27.95%
Fiber:5.45g
21.81%
Calcium:211.88mg
21.19%
Vitamin B12:1.06µg
17.63%
Iron:2.87mg
15.94%
Vitamin D:1.79µg
11.91%
Folate:42.03µg
10.51%
Vitamin A:294.31IU
5.89%
Vitamin C:3.27mg
3.96%