Source: Marlisa Brown MS RD CDE CDN

Pecans, cornmeal and wonderful spices coat this oven baked chicken. The mustard sauce is a creamy mix of onions, garlic and half and half.

Servings

Pecan Crusted Chicken
1 lb boneless skinless chicken breasts (4 - 4 ounce breasts)
1 cooking spray
2 oz chopped pecans , crushed
4 tbsp yellow cornmeal
1 tsp salt
1 tsp powdered garlic
2 tsp paprika
0.5 tsp black pepper
0.25 tsp ground cinnamon
0.25 tsp ground nutmeg
2 egg whites

Mustard Sauce
1 cooking spray
2 scallions , chopped
1 medium garlic cloves , chopped (equal to 1 teaspoon)
2 tbsp dijon mustard
1 tbsp rice vinegar
0.5 tsp ground oregano
4 tbsp fat free half and half

Pecan Crusted Chicken
1 Preheat oven to 350°F.
2 Mix pecans and all spices together.
3 Lightly toast spice mix in sauté pan about 2-3 minutes.
4 Dip cleaned chicken breasts in egg whites.
5 Coat chicken breasts in spice mixture.
6 Spray cooking sheet with cooking spray and heat pan.
7 Place chicken on hot baking sheet and spray chicken with cooking spray and bake in oven for about 25 minutes till cooked through.
Mustard Sauce
1 To make sauce spray cooking spray in sauté pan add scallions and garlic and sauté.
2 Add vinegar, mustard and oregano and heat for several minutes.
3 Add fat-free ½ and ½ and heat through.
4 Serve chicken with mustard sauce over the top.