Since I’ve discovered panko crumbs (Japanese-style bread¬crumbs), I want to use them in everything where I had previously used regular breadcrumbs. They have a wonderfully different flavor and texture. If you can’t find them, you can use regular or seasoned breadcrumbs. If you like, substitute any nuts of your choice for the pecans.
RECIPE INSTRUCTIONS
1. Working with one at a time, place a chicken breast between 2 sheets of waxed paper and pound to an even 1/2-inch thickness. Set aside. Whisk together the egg and milk and pour into in a shallow dish. Set aside. In the bowl of a food processor, combine the toasted pecans, crumbs and garlic powder. Set aside.
2. Lightly coat a large, nonstick skillet with cooking spray, add the oil and set over medium-high heat. Dip the pounded chicken breasts in the egg mixture, then into the pecan mixture. Sauté for 2 minutes per side or just until browned on both sides. Place in a casserole dish and bake for 5 minutes or until the chicken is no longer pink.
3. In the meantime, make the glaze by whisking together the brown sugar, marmalade, jam, Dijon, water and lemon juice in a small saucepan. Bring to a boil, reduce the heat and simmer for 1 minute. Pour over the cooked chicken. Garnish with the pecans, cilantro and dried apricots and serve immediately.
INGREDIENTS
CHICKEN:
1 1/2 lb skinless boneless chicken breasts (about 4 to 6 breasts)
1 egg
2 Tbsp low-fat milk
3/4 finely chopped toasted pecans
1/3 cup panko crumbs (or seasoned dry breadcrumbs)
1/2 tsp garlic powder
2 tsp vegetable oil
GLAZE:
2 tsp brown sugar
2 1/2 Tbsp orange marmalade
2 1/2 Tbsp apricot jam
1 tsp Dijon mustard
1 1/2 Tbsp water
1 Tbsp lemon juice
2 Tbsp chopped toasted pecans
3 Tbsp chopped cilantro
3 Tbsp chopped dried apricots
NOTES
Nutritional Analysis per Serving
Calories 380
Protein 28 g
Fat 17 g
Saturated Fat 2.5 g
Carbohydrates 25 g
Cholesterol 99 mg
Sodium 128 mg
Fiber 1.8 g
Prep Time: 20 minutes
Cook Time: 10 minutes
Make Ahead: Bread the chicken and prepare the glaze early in the day. Bake just before serving.
Serves 6
Nutrition Watch: Panko or Japanese breadcrumbs contain only 100 calories per 1/2 cup and contain no fat. Traditional breadcrumbs contain 220 calories per 1/2 cup and have 3 g of fat.
