One of the things I enjoy most is taking a recipe I love and
converting it into a healthy, substantial meal. Fried chicken is one of those
comfort foods everyone loves, but clearly coating chicken in white flour and
frying it in oil isn’t the best choice. So how can we mimic the taste and
crunch but eliminate the fat and calories? Aahhhh love a challenge.
Pecan Crusted Un-fried
Chicken Strips
Fix Portions (per serving: 1 serving = 3 chicken strips):
1 yellow, 1 blue, 1 red
Ingredients
·
1 chicken breast
·
2 slices whole wheat bread
·
2 blue containers pecans
·
¼ cup Dijon
mustard
·
1 tsp honey
Directions
1. In
a food processor, finely chop bread and pecans (until you get the consistency
of breadcrumbs)
2. Slice
chicken breast into 6 strips
3. Combine
Dijon mustard
and honey in a shallow dish
4. Coat
each chicken strip in honey-mustard mixture, then roll in pecan-breadcrumb
mixture
5. Take
a cooling rack (like that you would use to cool cookies) and place that inside
a cookie sheet. Place chicken strips on rack and bake at 400 for 20-30 minutes
6. Serve
alongside vegetables or add to your favorite salad.
This recipe was great!! Thanks
ReplyDeletethis looks so kid friendly! love it.
ReplyDeleteGreat for both kids and grown-ups too :)
Deletedo you think this would work for fish sticks?
ReplyDeleteIts worth a try! Maybe with some tilipia?
DeleteThis recipe was awesome. thanks so much!
ReplyDeleteThank you! Glad you enjoyed it!
Deletecan anything else be used in place of the mustard??
ReplyDeleteThe mustard acts as a binding agent to get the breading onto the chicken (since there is no egg batter here)... Maybe try something like plain nonfat greek yogurt- you could always season that up a little with garlic powder, onion powder, and paprika. It will take on a different flavor profile than the original recipe but still be a healthy, baked chicken strip!
DeleteCould I use almonds instead of pecans?
ReplyDeleteI did! I've used both. The pecans give it a better flavor but the almonds weren't bad I mainly tasted the mustard! :)
DeleteDo I need to toast bread before putting it in a food processor?
ReplyDeletenope!
DeleteI don't have a food processor. Do you think a blender would work?
ReplyDeleteYes! You could even use a ziploc bag- put the pecans in there and crush them with a mallet or rolling pin :)
DeleteI don't have a food processor. Do you think a blender would work?
ReplyDeleteI don't have a food processor. Do you think a blender would work?
ReplyDeleteI loved these - Week 5 on 21 day fix - down 14 pounds and 10 inches - first program that actually is working - I am SO excited. Thank you for these awesome recipes!
ReplyDeleteYay!! That's awesome results!!
DeleteDoes this recipe work with Peanuts. I am allergic to tree nuts.
ReplyDeleteI think it would be great! Let me know if you try it :)
DeleteThis recipe looks simple and delicious.
ReplyDeleteCan't wait to try it! Thanks for sharing :)
How many strips do you get from 1 chicken breast?
ReplyDeleteAbout 3 or 4, depending on the size of the chicken breast. Alternatively, you could always buy the chicken pre-sliced as tenders and save some time :)
DeleteWhat brand of bread and type did you use? Sounds delicious!
ReplyDeleteMy favorite is ezekial bread!
DeleteCan you not use the pecans and just use bread crumbs?
ReplyDeleteSure! If you eliminate the nuts, you wouldn't need to count a blue serving, but if you increase the amount of breadcrumbs, you might need to slightly adjust your yellow count. Hope that helps!
DeleteJust wanted to say that I have recently made a few of your recipes and they are wonderful! Thank you for posting them! Please keep posting more!! :)
ReplyDeleteThanks so much!!
Aww thank you so much! I'm working on some new ones, so stay tuned!
DeleteCan you use egg white as the binder?
ReplyDeleteWhat is the measurement of one "blue" container? Can't wait to try this!
ReplyDeleteI googled it and it's 1/4 cup.
DeleteThis recipe is a HUGE hit in my house! I made it as part of a Beachbody program but my husband is begging me to make these again! So easy and delicious and even good reheated!
ReplyDeleteThis was delicious! To say my young boys loved it is an understatement!
ReplyDeleteI made these tonight with walnuts instead of pecans (it's what I had on-hand)...husband & I loved them! Thank you for a great recipe!!!
ReplyDeleteMade this exactly as written and they were absolutely delicious. The kids and husband loved them too! They are so filling I only had two! Can't wait to try more of your recipes, thank you!!!!
ReplyDeleteHow many servings is this recipe?
ReplyDelete1 chicken breast will give you 2 servings (cut the breast into 6 strips- 3 strips per serving)
DeleteCould I buy pre made breadcrumbs instead of making them? If so, how much would I need to measure out?
ReplyDeleteThank you for sharing I read with pleasure
ReplyDeleteWe wrote the characteristics of chicken and Fizan chicken.
Fizan tavuğu
Zibrit