Walnut-Crusted Chicken with Tomato Bean Salad

2023-05-17 - LINDA GASSENHEIMER

Walnuts form a crunchy coating that contrasts with the juicy chicken. Hot pepper jelly lends a surprise punch. For the salad, just toss ripe tomatoes cut into cubes with rinsed, canned great northern beans and Italian dressing.

Helpful Hints

Chop the nuts in a food processor.

You can use any type of hot pepper jam or jelly.

You can use any type of canned beans for the salad.

Countdown

2 Make salad and set aside. 1 Make chicken.

Shopping List

3/4 boneless, skinless chicken breast, 1 jar hot pepper jam or jelly, 1 small package walnut pieces, 2 medium tomatoes, 1 can Great Northern beans and 1 small bunch parsley (optional)

Staples: olive oil spray, reducedfat Italian salad dressing, salt and black peppercorns.

WALNUT-CRUSTED CHICKEN

■ Olive oil spray

■ ■ 3/4 boneless, skinless chicken breast

■ 2 tablespoons hot pepper jam or jelly

■ 2 tablespoons finely chopped walnuts

■ Salt and freshly ground black pepper

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add chicken and cook 5 minutes. Turn and spread the hot pepper jelly over the cooked side. Press the walnuts into the chicken. Continue to saute the chicken for 5 minutes. A meat thermometer should read 165 degrees Fahrenheit. Sprinkle with salt and pepper to taste.

Yield 2 servings.

Per serving: 330 calories, 11 g fat, 1.5 g saturated fat, 3 g monounsaturated fat, 125 mg cholesterol, 39 g protein, 16 g carbohydrates, <1 g dietary fiber, 11 g sugars, 85 mg sodium, 610 mg potassium, 385 mg phosphorus

TOMATO AND BEAN SALAD

■ 2 medium tomatoes, cut into large cubes (about 2 cups)

■ 1 cup drained and rinsed small Great Northern beans

■ 2 tablespoons reduced-fat Italian salad dressing

■ Salt and freshly ground black pepper

■ 2 tablespoons chopped parsley (optional)

Place tomatoes and beans in a bowl and add dressing. Toss well. Add salt and pepper to taste and mix again. Sprinkle parsley on top (optional).