Though it is best not to overindulge in nuts because of their high fat content, they are great in small quantities, as they’ve been found to lower cholesterol levels. This dish contains just enough pecans to really taste and enjoy them without adding an exorbitant amount of fat or calories. Store any remaining pecans in the freezer. They’ll stay fresh there, and you won’t be tempted to over-munch on them-even if you love them. Serve this over a bed of green and it’s a meal!


  • Olive oil spray
  • 1 large egg white
  • 2 tablespoons minced pecans, toasted
  • 1 teaspoon chopped parsley
  • 1/4 teaspoon salt
  • 2 small (4 ounces each) boneless, skinless chicken breasts, trimmed of visible fat
  • Low-sugar, low-fat honey-mustard salad dressing or Dijon mustard to taste (optional) Or check out a homemade version of Honey-Mustard Yogurt Dressing.


Preheat oven to 350°F. Lightly mist a small nonstick baking sheet with oil spray.

I decided to grind my pecans, I figured it was the easiest way, boy was I right! I also used 4 tbsp. of pecans instead of the 2 that the recipe called for.

In a small, shallow bowl, beat the egg white with a fork. In a second small bowl, combine the pecans, parsley, and salt. Spread half of the mixture on a sheet of waxed paper. Dip 1 chicken breast into the egg white to coat.

Place the smooth side of the breast on the nut mixture. Press to adhere.

Place the breast, nut side up, on the reserved baking sheet. Repeat the procedure with the second breast. Place, not touching the other breast, on the baking sheet.

Bake for 20 minutes or until no longer pink. Let stand 5 minutes. Serve with honey-mustard dressing or Dijon mustard to taste for dipping, if desired.

It was an awesome combination with the mustard sauce!!!


Fat: 4 g
Carbohydrates: 1 g
Protein: 19 g
Calories: 122