Kid-Friendly
Pecan-Crusted Chicken
Parmesan-Roasted Broccoli and Cauliflower
Wine Recommendation
19 Crimes Hard Chardonnay
Ingredients
- ¾ cup pecan halves
- ½ cup whole wheat panko breadcrumbs
- ¼ tsp cayenne pepper
- 1½ lb boneless, skinless chicken breasts, halved lengthwise
- ¾ tsp salt
- 2 large egg whites
- 3 Tbsp olive oil
Instructions
- Pulse nuts, panko, and cayenne pepper in a food processor until finely crumbled.
- Sprinkle chicken with salt. Beat egg whites until foamy in a bowl. Dip chicken in egg whites; dredge in nut mixture.
- Cook chicken, in 2 batches, in 1½ Tbsp hot oil per batch in a large nonstick skillet over medium heat 2 to 3 minutes per side or until done.
Side Dish Ingredients
- 2 (12-oz) pkg broccoli-cauliflower medley
- 3 Tbsp olive oil
- ¾ tsp pepper
- ½ tsp kosher salt
- ½ cup shredded Parmesan cheese
Side Dish Instructions
- Preheat oven to 425°F. Toss together vegetable medley, oil, pepper and salt on a large rimmed baking sheet coated with cooking spray.
- Bake 15 minutes or until almost tender. Sprinkle with cheese; toss. Bake 5 minutes longer or until tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
311
|
121
|
432
|
| Fat (g) | 19 | 9 | 28 |
| Sat. Fat (g) | 2 | 2 | 4 |
| Protein (g) | 29 | 5 | 34 |
| Carb (g) | 7 | 6 | 13 |
| Fiber (g) | 2 | 3 | 5 |
| Sodium (mg) | 368 | 314 | 682 |
| T. Sugs (g) | 0 | 0 | 0 |
| A. Sugs (g) | 0 | 0 | 0 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
Each Dinner Plan Includes:
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- Matching Grocery List
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