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Pecan Crusted "Fried" Chicken

Ingredients

  • ¾ cup lowfat buttermilk
  • 4 5 ounce boneless, skinless chicken breast
  • ¼ finely chopped pecans
  • ⅓ cup plain dried breadcrumbs
  • 1 tsp. Cajun Seasoning

Instructions

  1. 1. Pour buttermilk into medium sized bowl. Add chicken breast. Cover and let sit for 20 minutes in the refrigerator.
  2. 2. Preheat oven to 350 degrees. Combine pecans, bread crumbs, and cajun seasoning in a shallow bowl or dish. Remove 1 chicken breast from buttermilk, let buttermilk drip off, and then dredge the chicken into mixture, coating both sides. Repeat with remaining chicken. Lightly spray chicken on both sides with non-stick spray.
  3. 3. Spray a large oven-safe nonstick skillet with non-stick spray and set over medium/high heat. Add chicken and cook until golden, 2-3 minutes per side. Transfer skillet to over and bake until chicken is cooked, about 10 minutes (depends on the thickness of your chicken).

Recipe Notes

FYI: Most skillets are oven-proof up to 350 degrees. If you aren't sure about yours, wrap the handle in aluminium foil twice. Or you can just transfer the chicken to a baking sheet (I did this because all my chicken didn't fit in the skillet at once).
Nutritional Information per serving (4 servings): 153 calories, 9 grams of fat, 32 grams of protein. 6 Weight Watchers points per serving.