Mediterranean Diet Pecan Crusted Chicken

Elevate your weeknight dinner with this Mediterranean Diet Pecan Crusted Chicken, a flavor-packed, healthy twist on classic comfort food. Juicy chicken breasts are coated in a crunchy, golden crust made from finely chopped pecans, whole wheat breadcrumbs, and Parmesan cheese, seasoned with a fragrant blend of dried oregano, thyme, and garlic powder. A zesty olive oil and lemon juice marinade ensures tender, flavorful chicken with every bite. Baked to perfection in under 30 minutes, this dish is not only heart-healthy and protein-rich but also bursting with Mediterranean-inspired goodness. Pair it with fresh steamed vegetables or a crisp garden salad for a wholesome, satisfying meal that’s perfect for both everyday dinners and special occasions.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces chicken breasts
• 1 cup pecans
• 0.5 cup whole wheat breadcrumbs
• 0.25 cup grated Parmesan cheese
• 2 tablespoons fresh parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice

Directions

Step 1

Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 2

Place the pecans in a food processor and pulse until they are finely chopped. Transfer to a shallow dish.

Step 3

Add the whole wheat breadcrumbs, Parmesan cheese, parsley, oregano, thyme, sea salt, black pepper, and garlic powder to the pecans and mix well to combine.

Step 4

In another shallow dish, combine the extra virgin olive oil and lemon juice. Mix well.

Step 5

Pat the chicken breasts dry with paper towels. Dip each piece of chicken into the olive oil and lemon juice mixture, ensuring it is well coated.

Step 6

Then, press the chicken into the pecan mixture, turning to coat both sides evenly. Place each crusted chicken breast onto the prepared baking sheet.

Step 7

Once all chicken breasts are coated, place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and the crust is golden brown and crispy.

Step 8

Remove the chicken from the oven and let it rest for a few minutes before serving.

Step 9

Serve the pecan-crusted chicken with a side of your choice, such as steamed vegetables or a fresh garden salad, to complete your Mediterranean Diet-friendly meal.

Nutrition Facts

Serving size	(965.2g)

Amount per serving	% Daily Value*
Calories	2508.8

Total Fat 148.1g	0%
Saturated Fat 23.6g	0%
Polyunsaturated Fat 21.6g
Cholesterol 592.0mg	0%
Sodium 2417.7mg	0%
Total Carbohydrate 59.5g	0%
Dietary Fiber 17.0g	0%
Total Sugars 6.8g
Protein 239.6g	0%

Vitamin D 0IU	0%
Calcium 432.2mg	0%
Iron 11.8mg	0%
Potassium 709.4mg	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: 52.7%

Protein: 37.9%

Carbs: 9.4%