Low Fat Pecan Crusted Chicken

Elevate your weeknight dinner with this Low Fat Pecan Crusted Chicken, a healthier twist on a gourmet favorite that's as crunchy as it is flavorful. This recipe combines tender, juicy chicken breasts coated in a golden crust of finely chopped pecans, whole wheat breadcrumbs, and a savory blend of spices, including paprika, garlic powder, and onion powder. A tangy mixture of low-fat yogurt and Dijon mustard not only ensures the perfect adhesion for the pecan crust but also infuses the chicken with a subtle, zesty flavor. Baked to perfection with a light spritz of olive oil spray, this dish is guilt-free indulgence at its best—packed with protein, full of texture, and low in fat. Serve this easy and nutritious entrée with your favorite roasted veggies or over a crisp salad to impress family and guests alike. Perfect for healthy eating goals, this recipe is ready in under 45 minutes, making it ideal for busy nights.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts
• 1 cup Pecans
• 0.5 cup Whole wheat breadcrumbs
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 0.5 teaspoon Paprika
• 0.5 teaspoon Onion powder
• 0.5 teaspoon Garlic powder
• 1 cup Low-fat plain yogurt
• 1 tablespoon Dijon mustard
• 1 as needed Olive oil spray

Directions

Step 1

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.

Step 2

Place the pecans in a food processor and pulse until they are finely chopped but not turned into a paste.

Step 3

In a shallow bowl, combine finely chopped pecans, whole wheat breadcrumbs, ground black pepper, salt, paprika, onion powder, and garlic powder. Mix well.

Step 4

In another bowl, whisk together the low-fat plain yogurt and Dijon mustard until smooth.

Step 5

Pat the chicken breasts dry with paper towels. Dip each chicken breast into the yogurt mixture, ensuring it is fully coated.

Step 6

Press the yogurt-coated chicken breast into the pecan mixture, turning to coat all sides and pressing lightly for the pecan crust to adhere well.

Step 7

Place the pecan-crusted chicken breasts onto the prepared baking sheet in a single layer.

Step 8

Lightly spray the chicken with olive oil spray to help them crisp up in the oven.

Step 9

Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the pecan crust is golden brown. The internal temperature should reach 165°F (74°C).

Step 10

Let the chicken rest for 5 minutes before serving. Serve warm with your choice of sides.

Nutrition Facts

Serving size	(1119.5g)

Amount per serving	% Daily Value*
Calories	2257.6

Total Fat 107.2g	0%
Saturated Fat 16.1g	0%
Polyunsaturated Fat 21.6g
Cholesterol 605.3mg	0%
Sodium 2628.4mg	0%
Total Carbohydrate 74.2g	0%
Dietary Fiber 16.6g	0%
Total Sugars 23.0g
Protein 246.2g	0%

Vitamin D 131.5IU	0%
Calcium 640.5mg	0%
Iron 12.6mg	0%
Potassium 3029.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.9%

Protein: 43.8%

Carbs: 13.2%