Pecan-Crusted Chicken
Parmesan-Roasted Broccoli and Cauliflower
Ingredients
- 1 cup finely chopped pecans
- 1 cup whole wheat panko breadcrumbs
- 2 large eggs
- 6 (6-oz) boneless, skinless chicken breasts
- 1 tsp kosher salt
- ½ tsp pepper
- 2 Tbsp olive oil
- 1 lemon, cut into wedges
Instructions
- Preheat oven to 425°F. Combine pecans and panko in a shallow dish. Lightly beat eggs in a second shallow dish.
- Sprinkle chicken with salt and pepper; dip in egg, then dredge in pecan mixture, gently pressing to adhere.
- Cook chicken, in 2 batches, in 1 Tbsp hot oil per batch in a large skillet over medium-high heat 2 to 3 minutes per side or until browned. Transfer to a foil-lined baking sheet.
- Bake 10 minutes or until done. Serve with lemon wedges.
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 or until tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
420
|
121
|
541
|
| Fat (g) | 24 | 9 | 33 |
| Sat. Fat (g) | 3 | 2 | 5 |
| Protein (g) | 40 | 5 | 45 |
| Carb (g) | 12 | 6 | 18 |
| Fiber (g) | 3 | 3 | 6 |
| Sodium (mg) | 438 | 314 | 752 |
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