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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
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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 5.4 Fat, 0.2 Vegetables, 0.4 Starch, 4.1 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 0.25
0 1/4 tsp ground nutmeg 2.0
2 each egg whites 1.0
1 lb boneless skinless chicken breasts 1.0
1 each cooking spray 2.0
2 oz chopped pecans 4.0
4 tbsp yellow cornmeal 1.0
1 tsp salt 1.0
1 tsp powdered garlic 2.0
2 tsp paprika 0.5
0 1/2 tsp black pepper 0.25
0 1/4 tsp ground cinnamon

Mustard Sauce 1.0
1 each cooking spray 2.0
2 each scallions 1.0
1 each medium garlic cloves 2.0
2 tbsp dijon mustard 1.0
1 tbsp rice vinegar 0.5
0 1/2 tsp ground oregano 4.0
4 tbsp fat free half and half

Directions

Pecan Crusted Chicken

Preheat oven to 350°F.
Mix pecans and all spices together.
Lightly toast spice mix in sauté pan about 2-3 minutes.
Dip cleaned chicken breasts in egg whites.
Coat chicken breasts in spice mixture.
Spray cooking sheet with cooking spray and heat pan.
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

To make sauce spray cooking spray in sauté pan add scallions and garlic and sauté.
Add vinegar, mustard and oregano and heat for several minutes.
Add fat-free ½ and ½ and heat through.
Serve chicken with mustard sauce over the top.