SPICY PECAN-CRUSTED CHICKEN

4 Boneless, skinless chicken breasts (1¼ pounds), trimmed
¼ Cup plain dry breadcrumbs
½ Cup pecan halves or pieces
1½ Teaspoons freshly grated orange zest
½ Teaspoon salt
¼ Teaspoon ground chipotle pepper
1 Egg white
2 Teaspoons water
1 Tablespoon canola oil, divided

Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even ¼-inch thickness. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg white mixture, then dredge both sides in the pecan mixture
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Heat 1½ teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink In the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately, with mashed potatoes and a spinach salad, if desired.

Serving size: 1 Chicken breast
Calories: 281
Fat: 15 g
Cholesterol: 66 mg
Carbohydrate: 7 g
Protein: 29 g
Sodium: 429 mg

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