Buttermilk Pecan Chicken

Health score
38%
Buttermilk Pecan Chicken
45 min.
4
513kcal

Suggestions


Indulge in the delightful flavors of Buttermilk Pecan Chicken, a dish that perfectly marries the richness of buttermilk with the nutty crunch of toasted pecans. This recipe is not only a feast for the taste buds but also a wholesome option for lunch or dinner, making it an ideal choice for family meals or entertaining guests. With a preparation time of just 45 minutes, you can easily whip up this delicious main course without spending all day in the kitchen.

The secret to this dish lies in the marination process, where the chicken breasts soak up the tangy goodness of low-fat buttermilk, ensuring they remain juicy and tender. The addition of panko breadcrumbs and finely chopped pecans creates a crispy coating that adds texture and flavor, elevating the chicken to a whole new level. Each bite is a harmonious blend of savory and nutty, making it a standout dish that will impress even the most discerning palates.

Whether you're looking for a comforting weeknight dinner or a show-stopping dish for a special occasion, Buttermilk Pecan Chicken is sure to satisfy. Serve it alongside your favorite sides, and watch as your family and friends rave about this delectable meal. Get ready to enjoy a culinary experience that is both satisfying and nutritious!

Ingredients

  • cup buttermilk 1% low-fat ()
  • cup panko bread crumbs (Japanese breadcrumbs)
  • cup pecans toasted
  • 32 ounce chicken breast boneless skinless

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • plastic wrap
  • meat tenderizer

Directions

  1. Preheat oven to 37
  2. Place 4 (8-ounce) skinless, boneless chicken breasts between 2 sheets of heavy-duty plastic wrap; gently flatten each piece to 1/3-inch thickness using a meat mallet or heavy small skillet.
  3. Place chicken into a large bowl.
  4. Pour 1 cup low-fat buttermilk (1%) over chicken; cover and marinate in the refrigerator for 1 hour.
  5. Place 1 cup toasted pecans and 1 cup panko (Japanese breadcrumbs) in a food processor; pulse until fine.
  6. Transfer mixture to a large rimmed dish.
  7. Remove the marinated chicken breasts from buttermilk; shake off excess buttermilk. Evenly coat chicken with breading mixture.
  8. Place chicken onto a baking sheet coated with cooking spray; bake 2530 minutes or until crispy and golden. Season with salt and pepper; serve immediately.

Nutrition Facts

Calories513kcal
Protein42.48%
Fat44.15%
Carbs13.37%

Properties

Glycemic Index
2.5
Glycemic Load
0.11
Inflammation Score
-6
Nutrition Score
29.3943475744%

Flavonoids

Cyanidin
2.66mg
Delphinidin
1.8mg
Catechin
1.79mg
Epigallocatechin
1.39mg
Epicatechin
0.2mg
Epigallocatechin 3-gallate
0.57mg

Nutrients percent of daily need

Calories:512.82kcal
25.64%
Fat:25.13g
38.66%
Saturated Fat:3.39g
21.2%
Carbohydrates:17.11g
5.7%
Net Carbohydrates:14.06g
5.11%
Sugar:4.79g
5.32%
Cholesterol:147.55mg
49.18%
Sodium:461.68mg
20.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.41g
108.81%
Vitamin B3:24.97mg
124.87%
Selenium:78.5µg
112.14%
Vitamin B6:1.79mg
89.46%
Manganese:1.29mg
64.34%
Phosphorus:622.98mg
62.3%
Vitamin B5:3.69mg
36.93%
Vitamin B1:0.47mg
31.6%
Potassium:1060.62mg
30.3%
Magnesium:101.96mg
25.49%
Vitamin B2:0.41mg
24.22%
Copper:0.4mg
20.15%
Zinc:2.91mg
19.37%
Calcium:125.71mg
12.57%
Iron:2.22mg
12.33%
Fiber:3.05g
12.2%
Vitamin B12:0.64µg
10.63%
Folate:33.57µg
8.39%
Vitamin E:0.82mg
5.46%
Vitamin C:3.59mg
4.36%
Vitamin K:2.37µg
2.26%
Vitamin A:110.1IU
2.2%
Vitamin D:0.23µg
1.51%
Source:My Recipes
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