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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 283.3
  • Total Fat: 9.6 g
  • Cholesterol: 65.8 mg
  • Sodium: 84.2 mg
  • Total Carbs: 22.0 g
  • Dietary Fiber: 1.4 g
  • Protein: 27.9 g

View full nutritional breakdown of Pecan Chicken with Maple Citrus Sauce calories by ingredient
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Pecan Chicken with Maple Citrus Sauce

Submitted by: CHEF_MEG
Pecan Chicken with Maple Citrus Sauce

Introduction

Consider this a riff on that Southern favorite, chicken and waffles—only our chicken is baked
and we ditched the waffles. We use decidedly Southern pecans and real maple syrup to evoke that
“breakfast for dinner” feeling.
This is a makeover of a member’s recipe. The original used sugar-free artificial pancake syrup,
which we swapped for real maple syrup. We also use panko (Japanese breadcrumbs) to give the
chicken a crispier crunch. It’s better than fried chicken!
Since this dish doesn’t contain any fruits or vegetables, be sure to serve it as part of a balanced
meal. Add a cup of skim milk, a serving of steamed or roasted broccoli, and a side of fruit. Or, if you
really miss the waffles, serve it along with a whole-grain version.
Consider this a riff on that Southern favorite, chicken and waffles—only our chicken is baked
and we ditched the waffles. We use decidedly Southern pecans and real maple syrup to evoke that
“breakfast for dinner” feeling.
This is a makeover of a member’s recipe. The original used sugar-free artificial pancake syrup,
which we swapped for real maple syrup. We also use panko (Japanese breadcrumbs) to give the
chicken a crispier crunch. It’s better than fried chicken!
Since this dish doesn’t contain any fruits or vegetables, be sure to serve it as part of a balanced
meal. Add a cup of skim milk, a serving of steamed or roasted broccoli, and a side of fruit. Or, if you
really miss the waffles, serve it along with a whole-grain version.

Number of Servings: 4

Ingredients

    1⁄4 cup pecans, halved or pieces
    1⁄4 cup panko (Japanese breadcrumbs)
    1⁄2 tsp black pepper
    1⁄4 cup pure maple syrup
    1 pound boneless, skinless chicken
    breasts
    1⁄2 lemon, juiced
    1⁄2 cup orange juice
    1 tsp finely chopped parsley

Directions

1. Preheat the oven to 350° F. Spray a baking
dish with nonstick cooking spray.
2. Chop the pecans by hand or in a food processor
until they are the same size as the
breadcrumbs; set aside 2 tablespoons for use
in the sauce. Combine the chopped pecans
with the breadcrumbs and the pepper; place in
a flat-bottomed bowl.
3. Pour 2 tablespoons of the maple syrup into a
plastic bag or onto a dish. Trim any fat from the
chicken, and cut each breast into three slices.
4. Dip the chicken in the syrup, then coat in the
nut mixture. Place the chicken in the prepared
baking dish and bake until the meat is no longer
pink, about 30 minutes.
5. About 10 minutes before the chicken is done,
start preparing the sauce. Pour the remaining 2
tablespoons syrup, and the lemon and orange
juice into a small saucepan. Bring the mixture
to a simmer and cook until reduced by half.
Just before serving add in the reserved 2 tablespoons
chopped pecans and the parsley. Pour
the sauce over the meat or serve it on the side.






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