Monday, March 23, 2015

Crispy Gerogia-Style Chicken Breasts

This was easy and tasty.  I had plump chicken, so it took 20 minutes longer to get them cooked.
Crispy Georgia-Style Chicken Breasts
WW Cookbook "Love it, Cook it, Eat it"

3/4 cup low-fat buttermilk
2 tsp hot pepper sauce
4 (5 oz) skinless boneless chicken breast
1/4 C finely chopped pecans
1/4 C Whole Wheat Breadcrumbs
1 1/2 tsp chopped Fresh thyme or 1/2 tsp dried
1/4 tsp salt
Pinch cayenne

1. Combine buttermilk and pepper sauce in medium bowl. Add chicken and refrigerate, covered, at least twenty minutes or overnight. (I did overnight)

2. Preheat oven to 350 degrees. Combine pecans, bread crumbs, thyme, salt, and cayenne on a sheet of wax paper. Remove 1 chicken breast from buttermilk mixture, allowing excess to drip back into bowl. Coat chicken with pecan mixture, gently pressing to help id adhere. Repeat with remaining chicken and pecan mixture. Discard any leftover buttermilk and pecan mixtures. Lightly spray chicken on both sides with nonstick spray.

3. Spray large cast-iron skillet with nonstick spray and set over medium-high heat. Add chicken and cook until golden, 2-3 minutes per side. Transfer skillet to oven and back until chicken is cooked through, 10-12 minutes. Beth had to cook these for 30-35 minutes in the oven.

*Per serving- One chicken breast: 240 cal, 9 g Total Fat, 1 g sat fat, 366 mg sodium, 6 g total carb, 1 g sugar, 1 g Fib, 32 g protein.

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