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Toasty Pecan Crusted Chicken with Mustard Sauce (Gluten Free)
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.

Rating:
Prep Time: 15 minutes
Cook Time: 25 minutes
Difficulty: Easy

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 241.0
Total Carbs 12.4 g
Dietary Fiber 2.0 g
Sugars 2.0 g
Total Fat 5.4 g
Saturated Fat 0.8 g
Unsaturated Fat 1.5 g
Potassium 479.5 mg
Protein 33.6 g
Sodium 890.2 mg
Dietary Exchanges
1 Fat , 1/2 Vegetables , 1/2 Starch , 4 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients

Pecan Crusted Chicken
1 lb  boneless skinless chicken breasts
1 each  cooking spray
2 oz  chopped pecans
4 tbsp  yellow cornmeal
1 tsp  salt
1 tsp  powdered garlic
2 tsp  paprika
0 1/2 tsp  black pepper
0 1/4 tsp  ground cinnamon
0 1/4 tsp  ground nutmeg
2 each  egg whites

Mustard Sauce
1 each  cooking spray
2 each  scallions
1 each  medium garlic cloves
2 tbsp  dijon mustard
1 tbsp  rice vinegar
0 1/2 tsp  ground oregano
4 tbsp  fat free half and half
Directions
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.

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