Following Eating Well's recommendations for healthy eating, here is another of their recipes. I am not sure I personally would use the hot peppers, I get a little tired of all this spiciness added to dishes these days, it seems you can't turn round without finding spicy dishes. I like spicy, but I think it is being overdone lately.
Pecan-Crusted Chicken From EatingWell: May/June 2007, EatingWell for a Healthy Heart Cookbook
Ingredients •4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed (see Tip) •1/2 cup pecan halves or pieces •1/4 cup plain dry breadcrumbs •1 1/2 teaspoons freshly grated orange zest •1/2 teaspoon salt •1/4 teaspoon ground chipotle pepper, (see Note) •1 large eggwhite •2 tablespoons water •1 tablespoon canola oil, divided
Preparation 1.Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness. 2.Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg-white mixture, then dredge both sides in the pecan mixture. 3.Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.
Nutrition Per serving : 281 Calories; 15 g Fat; 2 g Sat; 8 g Mono; 66 mg Cholesterol; 7 g Carbohydrates; 29 g Protein; 2 g Fiber; 430 mg Sodium; 376 mg Potassium 1/2 Carbohydrate Serving Exchanges: 1/2 starch, 4 lean meat, 1/2 fat Tips & Notes •Tip: It can be hard to find individual chicken breasts small enough for our recommended 4-ounce (uncooked) portion size. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups. •Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets. Have a great day