Pecan-Crusted Chicken Breasts w/asparagus & rapini

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 481.7
  • Total Fat: 26.1 g
  • Cholesterol: 65.7 mg
  • Sodium: 156.8 mg
  • Total Carbs: 33.2 g
  • Dietary Fiber: 7.4 g
  • Protein: 33.8 g

View full nutritional breakdown of Pecan-Crusted Chicken Breasts w/asparagus & rapini calories by ingredient


from The Supercharged Hormone Diet Book. from The Supercharged Hormone Diet Book.
Number of Servings: 4


    10-15 Mary's Crackers
    3/4 cup pecans
    1 Tbsp olive oil plus more for the baking sheet
    salt & pepper to taste
    1/4 cup egg whites
    4 boneless skinless chicken breasts (aprox. 4 ox each)
    1 bunch rapini, chopped
    1 bunch young asparagus
    1 Tbsp extra-virgin olive oil
    2 tsp finely grated lemon zest
    2 acorn squash, washed, quartered & seeds removed


Preheat the oven to 475 F. Place the Mary's Crackers, pecans and olive oil in a food processor and pulse until coursely ground. Add 1 tsp salt & 1/4 tsp pepper. Pour this mixture onto a large plate.
In another bowl, lightly whisk the egg whites, then season generously with salt & pepper. Dip the chicken into the egg mixture, making sure to coat all sides. Next, dip the chicken into the pecan and cracker mixture, coating completely. Place the chicken on a baking sheetuntil cooked through, about 15 minutes.
Place squash on a baking dish, flesh side up. Drizzle with olive oiland season with salt & pepper. Bake until soft, about 30 minutes.
While the chicken is baking, put a small amount of water in the bottom of a steamer. Place the rapini and asparagus in the top of the steamer. When they are tender crisp, transfer to a bowl and toss with the olive oil & lemon zest. Season with salt and pepper to taste. Serve the chicken breasts with the rapini and asparagus and baked squash.

Serving Size: Serves 4

Number of Servings: 4

Recipe submitted by SparkPeople user CEECIBELLE.