Chicken breasts get a nice crunch from pecans

I'm always looking for new ways to prepare those convenient boneless, skinless chicken breasts. At a South Beach, Fla., restaurant recently, I was served two large pieces of chicken with a crunchy crust made with pecans.

Adding the topping to boneless, skinless chicken helps keep it juicy.

Serve the chicken with broccoli and farfalle. To make, simply cook the bow-tie shaped pasta for 5 minutes, add broccoli florets and cook 5 minutes more. Drain, toss with minced garlic and olive oil. Season with salt and pepper.

Wine suggestion: Hearty full-bodied white needed here.

Pecan Crusted Chicken


3/4 pound boneless, skinless chicken breast

Salt and freshly ground black pepper

1/2 teaspoon cayenne pepper

1/4 cup cornmeal

1 egg white, lightly beaten

1/4 cup coarsely chopped pecans

Olive oil spray

1 medium tomato, sliced


Remove visible fat from chicken and pound to -inch thick. Sprinkle both sides of chicken with salt and pepper to taste. Mix cayenne pepper into corn meal. Roll chicken in egg white and then in corn meal. Dip chicken again into egg white and roll in pecans. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add chicken and brown 2 minutes. Turn and cover the skillet with a lid. Cook 3 minutes. A meat thermometer should read 170 degrees. Divide between 2 dinner plates and place tomato slices on the side. Makes 2 servings.

Nutritional information per serving: 412 calories (38 percent from fat), 17.5 g fat (2.3 g saturated, 8.9 g monounsaturated), 108 mg cholesterol, 41.4 g protein, 22.4 g carbohydrates, 3.3 g fiber, 236 mg sodium.

Broccoli Farfalle



1/4 pound farfalle (bow-tie pasta) (about 1/2-cup)

1/2 pound broccoli florets (about 3 cups)

2 teaspoons olive oil

1 teaspoon minced garlic

Salt and freshly ground black pepper


Bring a large saucepan with 3 to 4 quarts of water to a boil over high heat.

Add pasta and cook 5 minutes. Add broccoli and continue to cook 5 minutes.

Drain, leaving about 1/4 cup water in the saucepan. Add the olive oil and garlic to the reserved water. Return pasta and broccoli to the saucepan and toss to mix well. Add salt and pepper to taste. Makes 2 servings.

Nutritional information per serving: 287 calories (18 percent from fat), 5.8 g fat (0.8 g saturated, 3.5 g monounsaturated), no cholesterol, 11.0 g protein, 49.5 g carbohydrates, 1.9 g fiber, 34 mg sodium.

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