Ingredients

Serves 4

　　1/2 cup low-fat buttermilk

　　3/4 cup panko (Japanese bread crumbs)

　　3 tablespoons finely chopped pecans

　　1 tablespoon dried parsley, crumbled

　　1/2 teaspoon dried thyme, crumbled

　　1/4 teaspoon pepper (coarsely ground preferred)

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　Cooking spray

　　2 teaspoons olive oil

　　

Step 1

Pour the buttermilk into a shallow dish.

　　

Step 2

In another shallow dish, stir together the panko, pecans, parsley, thyme, and pepper.

　　

Step 3

Set the dishes and a large plate in a row, assembly-line fashion. Dip the chicken in the buttermilk, turning to coat and letting the excess drip off. Dip in the panko mixture, turning to coast and gently shaking off any excess. Using your fingertips, gently press the mixture so it adheres to the chicken. Transfer the chicken to the plate. Lightly spray the top side of the chicken with cooking spray.

　　

Step 4

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken with the sprayed side down for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until it is no longer pink in the center and the crust is golden brown.

　　

Nutrition Per Serving

220 calories 220

　　7.5 g fat

　　1 g saturated fat

　　1.5 g polyunsaturated fat

　　4 g monounsaturated fat

　　66 mg cholesterol

　　95 mg sodium

　　9 g carbohydrate

　　28 g protein

　　37 mg calcium

　　332 mg potassium

　　#### Nutritional analysis provided by _Low-Salt Cookbook

　　4th Edition_

　　Reprinted with permission from Low-Salt Cookbook by American Heart Association, © 2011 American Heart Association