Biggest Loser Pecan-Crusted Chicken

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  • 1 large egg white
  • 2 tbsps minced toasted pecans
  • 1 tsp chopped fresh parsley leaves
  • 1/4 tsp salt
  • 2 small 1/4 pound boneless, skinless chicken breasts
  • low-fat honey mustard salad dressing or
  • Dijon mustard to taste


  1. Preheat the oven to 350°F. Lightly mist a small nonstick baking sheet with olive oil spray.
  2. In a small, shallow bowl, beat the egg white with a fork.
  3. In a small bowl, combine the pecans, parsley, and salt.
  4. Spread half of the mixture on a sheet of waxed paper.
  5. Dip 1 chicken breast into the egg white to coat. Place the smooth side of the breast on the nut mixture. Press to adhere.
  6. Place the breast, nut side up, on the prepared baking sheet.
  7. Repeat with the second breast and place on the baking sheet, not touching the other breast.
  8. Bake for 20 minutes or until no longer pink. Let stand 5 minutes. Serve with honey mustard dressing or Dijon mustard for dipping, if desired.
  9. Makes 2 servings

Nutrition Information:

Per serving: 183 calories, 28 g protein, 1 g carbohydrates, 7 g fat, 66 mg cholesterol, 379 mg sodium

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