Sesame-Pecan Crusted Chicken

Dairy Free
Health score
18%
Sesame-Pecan Crusted Chicken
30 min.
6
394kcal

Suggestions

Ingredients

  • 0.5 teaspoon five-spice powder chinese
  • pounds skinned and boned chicken breasts 
  • tablespoon cornstarch 
  • tablespoons flour all-purpose
  • 0.8 teaspoon garlic powder 
  • teaspoons green onions chopped
  • servings garnish: green onions sliced
  • cup pecans finely
  • 0.3 cup pineapple crushed
  • tablespoon sesame seed 
  • 0.3 cup teriyaki sauce reduced-sodium
  • 0.5 cup teriyaki sauce reduced-sodium
  • tablespoons vegetable oil 
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Combine chicken breasts and 1/3 cup teriyaki sauce in a large zip-top plastic freezer bag; seal and chill 10 minutes.
  2. Stir together pecans and next 4 ingredients in a shallow dish. Dredge chicken in pecan mixture.
  3. Cook chicken in hot oil in a large skillet over medium heat 6 minutes on each side or until golden.
  4. Remove to a serving platter, and keep warm. Reserve drippings in skillet.
  5. Stir together 1/2 cup teriyaki sauce, 1/4 cup water, and cornstarch until smooth; add crushed pineapple and green onions. Stir mixture into drippings in skillet, stirring to loosen browned particles. Cook over low heat, stirring constantly, 1 to 2 minutes or until thickened.
  6. Serve sauce over chicken.
  7. Garnish, if desired.

Nutrition Facts

Calories394kcal
Protein37.26%
Fat48.11%
Carbs14.63%

Properties

Glycemic Index
32.33
Glycemic Load
1.62
Inflammation Score
-5
Nutrition Score
22.149130334025%

Flavonoids

Cyanidin
1.77mg
Delphinidin
1.2mg
Catechin
1.19mg
Epigallocatechin
0.93mg
Epicatechin
0.14mg
Epigallocatechin 3-gallate
0.38mg
Kaempferol
0.09mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:394.29kcal
19.71%
Fat:21.1g
32.47%
Saturated Fat:2.67g
16.69%
Carbohydrates:14.43g
4.81%
Net Carbohydrates:12.19g
4.43%
Sugar:7.88g
8.75%
Cholesterol:96.77mg
32.26%
Sodium:1709.64mg
74.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.78g
73.55%
Vitamin B3:16.75mg
83.77%
Selenium:50.98µg
72.83%
Vitamin B6:1.24mg
61.93%
Phosphorus:442.26mg
44.23%
Manganese:0.84mg
41.89%
Vitamin B5:2.4mg
23.99%
Magnesium:92.71mg
23.18%
Vitamin K:23.09µg
21.99%
Potassium:765.94mg
21.88%
Copper:0.36mg
18.01%
Vitamin B1:0.26mg
17.62%
Vitamin B2:0.23mg
13.25%
Iron:2.24mg
12.47%
Zinc:1.85mg
12.35%
Fiber:2.24g
8.98%
Vitamin E:0.94mg
6.23%
Folate:23.72µg
5.93%
Calcium:51.63mg
5.16%
Vitamin C:4.25mg
5.15%
Vitamin B12:0.3µg
5.04%
Vitamin A:127.15IU
2.54%
Vitamin D:0.15µg
1.01%
Source:My Recipes