Good Food Every Day

Pecan Crusted Chicken

Ingredients

1 large egg white

2 tablespoons minced toasted pecans 

1 teaspoon chopped fresh parsley leaves 

¼ teaspoon salt 

2 small (1/4-pound) boneless, skinless chicken breasts, trimmed of visible fat 

Low-sugar, low-fat honey mustard dressing or Dijon mustard to taste (optional)

Preheat the oven to 350F.  lightly mist a small nonstick baking sheet with olive oil spray.

In small, shallow bowl, beat the egg white with a fork.

In a small bowl, combine the pecans, parsley, and salt.  Spread half of the mixture on a sheet of waxed paper.  Dip 1 chicken breast into the egg white to coat.  Place the smooth side of the breast on the nut mixture.  Press to adhere.  Place the breast, nut side up, on the prepared baking sheet.  Repeat with the second breast and place on the baking sheet, not touching the other breast.

Bake for 20 minutes or until no longer pink.  Let stand 5 minutes.  Serve with honey mustard dressing or Dijon mustard for dipping, if desired.

Makes two servings.

Per serving: 183 calories, 28g protein, 1g carbohydrates, 7g fat (less than 1g satured), 66mg cholesterol, less than 1 fiber, 379mg sodium

To toast the pecans, spread them in a single layer on a small non-stick baking sheet place on the top rack in a preheated 350F oven.  Bake, watching closely, for 2 to 4 minutes, or until lightly browned.  Remove and let stand to cool.

Balsamic-roasted asparagus

Ingredients:

4 medium asparagus spears, ends trimmed, cut into 3” lengths 

½ red bell pepper, cut into ½”-wide strips
1 tablespoon balsamic vinegar

1 teaspoon extra-virgin olive oil.

Salt, to taste

Ground black pepper, to taste

Preheat the oven to 400F

In large, resealable plastic bag, combine the asparagus, red pepper, vinegar, and oil.  Shake the bag to coat.  Place the asparagus and red pepper on a small nonstick baking sheet.  Season with salt and pepper.  Spread the pieces out so they are not touching.

Bake for 15 minutes or until crisp-tender and lightly browned.   Serve immediately.

Makes 1 serving

Per serving: 89 callories, 3g protein, 10g carbohydrates, 5g fat (less than 1g satured), 0mg cholesterol, 3g fiber, 8mg sodium.