Pecan Crusted Chicken

Health score
33%
Pecan Crusted Chicken
30 min.
3
514kcal

Suggestions


Are you looking for a delicious and satisfying meal that can be prepared in just 30 minutes? Look no further than this Pecan Crusted Chicken! This dish combines the tender juiciness of chicken breasts with a delightful crunchy coating made from Italian-style panko breadcrumbs and chopped pecans. The result is a mouthwatering main course that is perfect for lunch or dinner.

Not only is this recipe quick and easy, but it also packs a flavorful punch with the addition of fresh Italian parsley and a creamy Greek yogurt dip that adds a tangy twist. Each serving is a balanced meal, providing a hearty 514 calories, making it a great option for those who want to enjoy a satisfying dish without the guilt.

Whether you're cooking for yourself or entertaining guests, this Pecan Crusted Chicken is sure to impress. The golden-brown crust and succulent chicken create a beautiful presentation that will have everyone coming back for seconds. Plus, with a caloric breakdown that includes 30.37% protein, 55.77% fat, and 13.86% carbs, you can feel good about indulging in this delightful dish. So grab your frying pan and get ready to whip up a meal that is as nutritious as it is delicious!

Ingredients

  • lb chicken breast boneless skinless
  • 0.8 cup panko bread crumbs crispy italian
  • 0.5 cup pecans chopped
  • tablespoons parsley fresh italian chopped (flat-leaf)
  • oz yogurt plain fat free
  • tablespoons olive oil 

Equipment

  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. 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 bread crumbs, pecans and parsley. In another shallow dish, place yogurt. Dip chicken into yogurt, then coat with crumb mixture.
  3. In 10-inch skillet, heat oil over medium heat until hot. Cook chicken in oil 8 to 10 minutes, turning once, until chicken is no longer pink in center and coating is golden brown.

Nutrition Facts

Calories514kcal
Protein30.37%
Fat55.77%
Carbs13.86%

Properties

Glycemic Index
14
Glycemic Load
0.1
Inflammation Score
-6
Nutrition Score
26.750434699266%

Flavonoids

Cyanidin
1.95mg
Delphinidin
1.32mg
Catechin
1.32mg
Epigallocatechin
1.02mg
Epicatechin
0.15mg
Epigallocatechin 3-gallate
0.42mg
Apigenin
5.76mg
Luteolin
0.05mg
Kaempferol
0.04mg
Myricetin
0.4mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:513.62kcal
25.68%
Fat:31.91g
49.1%
Saturated Fat:4.16g
26.01%
Carbohydrates:17.85g
5.95%
Net Carbohydrates:15.34g
5.58%
Sugar:6.03g
6.7%
Cholesterol:97.9mg
32.63%
Sodium:330.62mg
14.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.1g
78.19%
Vitamin B3:17.08mg
85.41%
Selenium:54.9µg
78.42%
Vitamin B6:1.22mg
61.06%
Vitamin K:54.2µg
51.62%
Manganese:0.99mg
49.26%
Phosphorus:483.15mg
48.32%
Vitamin B5:2.77mg
27.68%
Vitamin B1:0.39mg
26.08%
Potassium:822.81mg
23.51%
Vitamin B2:0.37mg
21.8%
Magnesium:79.85mg
19.96%
Vitamin E:2.59mg
17.26%
Zinc:2.5mg
16.64%
Calcium:164.38mg
16.44%
Copper:0.31mg
15.48%
Vitamin B12:0.7µg
11.68%
Iron:2.04mg
11.32%
Fiber:2.51g
10.03%
Folate:36.95µg
9.24%
Vitamin C:6.07mg
7.36%
Vitamin A:284.14IU
5.68%
Vitamin D:0.15µg
1.01%