Pecan-Crusted Chicken Tenders with Peach Sauce
TIME: 30 minutesSERVINGS: 4
1/2 c pecan halves (MUFA)
2 slices whole wheat bread, torn into pieces
2 egg whites, lightly beaten
1 lb chicken breast tenders (cut if necessary to equal 12 pieces total)
1 tsp finely chopped fresh thyme leaves or 1/4 tsp dried thyme
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 Tbsp + 1 tsp olive oil
1/2 c apricot or peach 100% fruit spread
2 Tbsp freshly squeezed lemon juice (about 1 lemon)
1. Preheat oven to 425°F. Coat a rimmed baking sheet with cooking spray.
2. Put pecans in food processor and chop. Add bread and pulse to fine crumbs. Transfer to shallow dish. Put egg whites in another dish and beat lightly. Sprinkle chicken with thyme, salt, and pepper.
3. Dip a piece of chicken into egg whites and then roll in crumbs, pressing to adhere. Place on prepared baking sheet. Repeat with remaining chicken. Drizzle chicken with oil. Bake 12 to 15 minutes, until crumbs brown and chicken is no longer pink in thickest part.
4. Mix fruit spread and lemon juice in bowl to make sauce.
Nutritional Info Per Serving (3 tenders with 2 Tbsp sauce) 381 cal, 28 g pro, 29 g carb, 2 g fiber, 17.5 g fat, 2.5 g sat fat, 63 mg chol, 294 mg sodium