Pecan-Crusted Chicken

with Sautéed As­para­gus & Mush­rooms

Clean Eating - - MEAL PLAN RECIPES -


1 cup raw un­salted pecans 1 tsp ground co­rian­der 1 tsp ground black pep­per, di­vided ½ tsp each onion pow­der and gar­lic pow­der 3/8 tsp sea salt, di­vided 1 large egg 2 tbsp plain unsweet­ened al­mond milk

4 4-oz bone­less, skin­less, chicken thighs, pounded to ½-inch thick­ness 2 tbsp av­o­cado oil, di­vided 1 shal­lot, diced 6 shi­itake mush­rooms, stemmed and sliced 1 bunch as­para­gus, trimmed

1. Pre­heat oven to 350°F. To a food pro­ces­sor, add pecans; pulse to grind to the con­sis­tency of a coarse flour. Sea­son pecans with co­rian­der, ½ tsp pep­per, onion pow­der, gar­lic pow­der and 1/8 tsp salt.

2. To a large, shal­low dish, add egg and milk and whisk to com­bine. Place pecan flour into an­other large shal­low plate. Dip each chicken piece into the egg and then into the pecan mix­ture, coat­ing both sides.

3. In a large non­stick skil­let on medium-high, heat ½ tbsp oil. Add half of chicken and cook 3 min­utes, flip and cook an­other 3 min­utes. Trans­fer to a parch­ment-lined bak­ing sheet. Heat ½ tbsp oil, add re­main­ing

chicken and re­peat; trans­fer to sheet. Bake for 5 to 7 min­utes, un­til no longer pink in­side.

4. Re­turn skil­let to heat and add re­main­ing 1 tbsp oil. Add shal­lots, mush­rooms and as­para­gus. Sea­son with re­main­ing ½ tsp pep­per and ¼ tsp salt. Sauté for 5 min­utes. Serve with chicken, and Spicy Apri­cot BBQ Sauce (recipe be­low).

PER SERV­ING (1 thigh with ¼ of veg­eta­bles): Calo­ries: 422, Fat: 31 g, Sat. Fat: 4 g, Mo­noun­sat­u­rated Fat: 17 g, Polyun­sat­u­rated Fat: 8 g, Carbs: 10 g, Fiber: 5 g, Sugar: 3 g, Pro­tein: 28.5 g, Sodium: 323 mg, Choles­terol: 153 mg

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