Maple-Pecan Chicken

Dairy Free
Health score
19%
Maple-Pecan Chicken
30 min.
4
387kcal

Suggestions


Are you looking for a delicious and quick meal that will impress your family and friends? Look no further than this Maple-Pecan Chicken! This delightful dish combines the savory flavors of tender chicken breasts with the sweet richness of pure maple syrup and the delightful crunch of pecans. Perfect for lunch or dinner, this recipe is not only dairy-free but also ready in just 30 minutes, making it an ideal choice for busy weeknights.

The combination of maple syrup and mayonnaise creates a unique marinade that infuses the chicken with moisture and flavor, while the panko and pecan coating adds a satisfying crunch that will have everyone coming back for seconds. With each bite, you'll experience a harmonious blend of sweet and savory that is sure to tantalize your taste buds.

At only 387 calories per serving, this dish is a guilt-free indulgence that doesn't compromise on taste. Whether you're serving it alongside a fresh salad or your favorite roasted vegetables, Maple-Pecan Chicken is a versatile main course that will elevate any meal. So, roll up your sleeves and get ready to create a culinary masterpiece that is as easy to make as it is delicious!

Ingredients

  • 1.3 lb chicken breast boneless skinless
  • 0.3 cup maple syrup pure
  • tablespoons mayonnaise 
  • 0.5 cup panko bread crumbs plain crispy
  • 0.5 cup pecans finely chopped

Equipment

  • baking sheet
  • oven
  • plastic wrap
  • aluminum foil
  • rolling pin
  • meat tenderizer

Directions

  1. Heat oven to 400°F. Line baking sheet with foil; spray with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/2-inch thick.
  2. In shallow dish, mix together maple syrup and mayonnaise. In another shallow dish, mix together panko and pecans. Dip chicken into syrup mixture, then into panko.
  3. Place on baking sheet. Spray top of chicken with cooking spray.
  4. Bake 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (165°F) and coating is golden brown.

Nutrition Facts

Calories387kcal
Protein33.65%
Fat44.66%
Carbs21.69%

Properties

Glycemic Index
24.13
Glycemic Load
5.03
Inflammation Score
-4
Nutrition Score
20.240869776062%

Flavonoids

Cyanidin
1.46mg
Delphinidin
0.99mg
Catechin
0.99mg
Epigallocatechin
0.77mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.31mg

Nutrients percent of daily need

Calories:387.3kcal
19.37%
Fat:19.11g
29.41%
Saturated Fat:2.56g
15.97%
Carbohydrates:20.89g
6.96%
Net Carbohydrates:19.25g
7%
Sugar:13.1g
14.56%
Cholesterol:93.66mg
31.22%
Sodium:265.59mg
11.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.41g
64.82%
Vitamin B3:15.46mg
77.29%
Selenium:47.93µg
68.47%
Manganese:1.17mg
58.33%
Vitamin B6:1.1mg
55%
Phosphorus:349.26mg
34.93%
Vitamin B2:0.45mg
26.27%
Vitamin B5:2.19mg
21.91%
Potassium:641.71mg
18.33%
Vitamin B1:0.27mg
17.81%
Magnesium:60.86mg
15.22%
Vitamin K:12.67µg
12.06%
Zinc:1.7mg
11.33%
Copper:0.22mg
11.11%
Iron:1.27mg
7.05%
Fiber:1.65g
6.58%
Vitamin B12:0.32µg
5.3%
Calcium:52.85mg
5.28%
Vitamin E:0.7mg
4.64%
Folate:17.04µg
4.26%
Vitamin C:1.85mg
2.24%
Vitamin A:54.7IU
1.09%
Vitamin D:0.16µg
1.04%