This fast-to-fix faux-fried entrée with its crunchy, herby crust is the perfect foundation to complement one of our sauces or salsas, such as Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269). Pair this dish with Green Beans and Corn (page 236) or Greens with Tomatoes and Parmesan (page 245) to add color to the plate.

　　

Ingredients

Serves 4; 3 ounces chicken per serving

　　1/2 cup low-fat buttermilk

　　3/4 cup panko (Japanese bread crumbs)

　　3 tablespoons finely chopped pecans

　　1 teaspoon 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 coat 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 Information

Step 5

(Per serving)

　　

Step 6

Calories: 220

　　

Step 7

Total fat: 7.5g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.5g

　　

Step 11

Monounsaturated: 4.0g

　　

Step 12

Cholesterol: 66mg

　　

Step 13

Sodium: 95mg

　　

Step 14

Carbohydrates: 9g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 0g

　　

Step 17

Protein: 28g

　　

Step 18

Calcium: 37mg

　　

Step 19

Potassium: 332mg

　　

Dietary Exchanges

Step 20

1/2 starch

　　

Step 21

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition