If you like the woodsy flavor of pecans, try breading chicken tenders in ground pecans. If you use frozen pecans, make sure to thaw them before processing. If you have leftover chicken, slice it over a green salad for an easy work lunch.
Pan-frying is an easy way to get crispy crusts on chicken breasts and tenders without unhealthy frying. You can use almost any combination of ingredients for pan-fried chicken. Keep this simple strategy in mind: Dip chicken in buttermilk to add a tangy flavor, and coat it with flour and nuts or other tasty breading ingredients. Then pan-fry it in a sensible amount of heart-healthy oil to create a crisp exterior.
4 (6-ounce) skinless, boneless chicken breast halves
1 cup whole buttermilk
1 large egg
1/2 teaspoon salt
1/2 teaspoon black pepper
2/3 cup all-purpose flour
1/2 cup finely ground pecans
2 tablespoons canola oil
How to Make It
Preheat oven to 425°. Place chicken breast halves in a zip-top plastic bag. Combine buttermilk and egg. Add egg mixture to bag; seal. Marinate in refrigerator 4 hours. Remove chicken from bag; discard marinade. Sprinkle chicken with salt and pepper. Combine flour and finely ground pecans. Dredge chicken in flour mixture; shake off excess. Heat a large ovenproof skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add chicken to pan; sauté for 4 minutes or until browned. Turn chicken over. Place skillet in oven; bake at 425° for 10 minutes or until done.
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