Spicy Pecan Popcorn Chicken

Spicy Pecan Popcorn Chicken

These spicy and crunchy pecan-crusted chicken nuggets are paired with a quick, creamy ranch dip. If you can’t find coarse breadcrumbs, substitute Grape-Nuts cereal instead.

From EatingWell: March/April 2012
Yield: 4 servings
Active Time: 25 minutes
Total Time: 40 minutes

Ingredients

  1. Canola oil cooking spray
  2. 3/4 cup coarse dry whole-wheat breadcrumbs (see Tip) or Grape-Nuts cereal
  3. 1/2 cup pecan pieces
  4. 2 tablespoons chili powder
  5. 1/4 teaspoon salt
  6. 1 egg white
  7. 1 tablespoon water
  8. 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
  9. 1/4 cup low-fat mayonnaise
  10. 1/4 cup low-fat buttermilk or milk
  11. 1 teaspoon dried dill or 1 tablespoon fresh
  12. 1/2 teaspoon garlic powder

Preparation

  1. Preheat oven to 450°F. Thoroughly coat a wire rack with cooking spray and set on a foil-lined baking sheet.
  2. Combine breadcrumbs (or cereal), pecans, chili powder and salt in a food processor; process until the pecans are finely chopped and the chili powder is mixed throughout, about 1 minute. Transfer the mixture to a shallow dish.
  3. Whisk egg white and water in a second shallow dish. Add chicken and turn to coat, then dredge in the pecan mixture, turning to coat evenly. Shake off excess. (Discard any remaining egg and pecan mixture.) Place the chicken on the prepared rack and thoroughly coat with cooking spray.
  4. Bake the chicken until no longer pink in the center, about 15 minutes.
  5. Meanwhile whisk mayonnaise, buttermilk (or milk), dill and garlic powder in a small bowl. Serve the chicken with the dip.

Tips & Notes

Nutrition

Nutrition Per Serving: 291 calories; 14 g fat (2 g sat, 6 g mono); 67 mg cholesterol; 16 g carbohydrates; 27 g protein; 3 g fiber; 379 mg sodium; 339 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value)

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat, 1 fat