Introduction: A Delicious and Healthy Chicken Recipe
Looking for a satisfying and surprisingly healthy alternative to traditional fried chicken? This Pecan Crusted “Fried” Chicken recipe is a winner! It’s incredibly easy to make, delivers a fantastic crispy exterior, and boasts a surprisingly low point count, making it a perfect fit for Weight Watchers or anyone looking to indulge in a comfort food classic without the guilt. This recipe, originally found in the Weight Watchers Just 5 Ingredients cookbook (Weight Watchers Just 5 Ingredients cookbook), has been tweaked and perfected to deliver a truly exceptional result. The key is the combination of the crunchy pecan crust and the juicy, tender chicken. It’s a dinner that the whole family will love, and it’s suitable for a weeknight meal when you’re short on time. Don’t be intimidated by the “fried” descriptor – it’s baked, making it a significantly healthier choice. The recipe features only 5 or less ingredients, and the preparation time is minimal, clocking in at around 30 minutes total, including baking. With 6 Weight Watchers points per serving (4 servings), this recipe truly is a point-conscious delight. The cost is also quite reasonable, making it a budget-friendly option, particularly beneficial for those on a tight financial plan. This recipe is a great choice for families with kids – it’s something they’ll actually want to eat! It’s easily adaptable, too. You can swap out the pecans for other nuts like walnuts or almonds, and the Cajun seasoning can be adjusted to your preferred level of spice. This isn’t just a simple recipe; it’s a gateway to exploring flavorful and healthier ways to enjoy your favorite comfort foods. Furthermore, it reminds me of my earlier pecan-crusted trout recipe (Pecan Trout), illustrating the versatility of this technique. You could easily use this recipe for chicken, turkey, pork, or even fish! The combination of textures and flavors is remarkably satisfying. And, let’s be honest, sometimes the best meals are the simplest ones. This Pecan Crusted “Fried” Chicken is proof of that. It’s a fantastic dish for entertaining too, because it’s both impressive and easy to make. It’s a guaranteed crowd-pleaser. “
Ingredients: Simple and Flavorful
Let’s talk about what you’ll need to create this incredible Pecan Crusted “Fried” Chicken – it’s surprisingly straightforward, and the quality of the ingredients really shines through! You won’t believe how much flavor you can pack into a recipe with so few components. This recipe truly highlights the deliciousness of simple ingredients, making it a fantastic option for busy weeknights or when you’re craving a comforting, satisfying meal. It’s also a great choice if you’re trying to manage your dietary intake, as the recipe is thoughtfully designed with a focus on health and wellness, aligning well with Weight Watchers principles. Preparing this dish is about maximizing taste while minimizing fuss.
Here’s a detailed breakdown of what you’ll need:
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¾ cup lowfat buttermilk – This is the key to tenderizing the chicken and creating that signature tangy flavor. Buttermilk adds a wonderful richness without being heavy, and it’s the foundation of the entire recipe. Using low-fat buttermilk helps keep the calorie count in check, making this recipe a smart choice for those watching their fat intake. You can often find buttermilk at the grocery store near the dairy section – buttermilk – and it’s well worth stocking up on! It’s also the reason why this recipe is so fantastic for those following a Weight Watchers plan, as it allows you to enjoy a flavorful dish without overdoing the calories. A good quality buttermilk makes all the difference.
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4 5 ounce boneless, skinless chicken breast – The star of the show! Choosing boneless, skinless chicken breast ensures a leaner result. You can typically find these at most grocery stores – chicken breast – and they’re incredibly versatile in the kitchen. Don’t be afraid to adjust the size of the chicken breasts slightly depending on your preference, but 5 ounces is a good starting point.
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¼ finely chopped pecans – These provide that irresistible nutty crunch and add a depth of flavor. The pecans are what give this “fried” chicken its distinctive texture and taste, creating a wonderful contrast with the other ingredients. Pecans aren’t just for topping – they’re a key component in this recipe. Pecans are a delicious addition to this recipe, and also provide a healthy dose of fats.
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⅓ cup plain dried breadcrumbs – Breadcrumbs bind the coating together and provide a light, crispy texture. Using plain dried breadcrumbs helps to keep the recipe healthier than using seasoned or buttery crumbs. Breadcrumbs make this a fantastic recipe for anyone on a diet.
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1 tsp. Cajun Seasoning – This is what gives the chicken its bold, savory flavor! Cajun seasoning is the magic that brings all the flavors together. It’s a fantastic way to add a bit of heat and complexity to the dish. Cajun Seasoning is a delicious addition to this recipe, and is often used in a range of different recipes. The spices within it contribute significantly to the overall taste and aroma of this incredible chicken. It’s a wonderfully convenient way to achieve a complex flavor profile, particularly when you’re short on time or want to simplify your cooking process.
Step-by-Step Instructions: From Buttermilk Soak to Golden Perfection
Let’s get cooking! This Pecan Crusted “Fried” Chicken is surprisingly simple to make and yields a remarkably satisfying result. It’s a fantastic alternative to traditional fried chicken, offering a healthier twist while still delivering that craveable crispy exterior. Here’s a detailed breakdown of how to bring this delicious recipe to life.
Step 1: The Buttermilk Soak – A Key to Moisture and Flavor
The first step is arguably the most important – the buttermilk soak. Pour ¾ cup of lowfat buttermilk into a medium-sized bowl. Add your 4 x 5 ounce boneless, skinless chicken breasts to the bowl. Gently stir to ensure each breast is fully submerged. Now, cover the bowl tightly with plastic wrap or a lid. Refrigerate for at least 20 minutes, and no longer than 30 minutes. This allows the chicken to absorb the buttermilk, which tenderizes the meat and imparts a beautiful tang. Don’t exceed the recommended soak time, as overly soaked chicken can become mushy. You can even extend the soak to 45-60 minutes for maximum tenderness, but keep a close eye on the chicken’s texture.
Step 2: Preparing the Coating – Pecans, Breadcrumbs, and Seasoning
While the chicken is soaking, prepare your coating. In a shallow bowl or dish, combine ¼ finely chopped pecans, ⅓ cup plain dried breadcrumbs, and 1 teaspoon of Cajun seasoning. The Cajun seasoning adds a welcome kick of spice, but feel free to adjust the amount to your personal preference. You could substitute this with paprika, garlic powder, or your favorite dry rub for a different flavor profile. Mixing these ingredients thoroughly ensures even distribution for a consistent coating on each chicken piece. This is a great step for getting the kids involved – they can help measure and mix the ingredients.
Step 3: Coating the Chicken – A Double Dredge for Extra Crispy Texture
Remove one chicken breast from the buttermilk. Gently pat it dry with paper towels – this is crucial for the coating to adhere properly. Then, carefully dredge the chicken piece into the pecan/breadcrumb mixture, ensuring it’s fully coated on both sides. Press gently to help the mixture stick. Repeat this process with the remaining chicken breasts. This double dredge technique – one initial coating followed by a second – is what creates that incredibly crispy and textured finish. You’re looking for a good, even layer of pecans and breadcrumbs.
Step 4: Cooking – Achieving Golden Perfection
Now for the cooking part! Lightly spray a large oven-safe nonstick skillet with non-stick spray. This prevents sticking and ensures easy cleanup. Set the skillet over medium/high heat. Carefully add the coated chicken breasts to the hot skillet. Cook for 2-3 minutes per side, until the chicken is golden brown and slightly crispy. Don’t overcrowd the skillet; cook in batches if necessary to maintain the heat and ensure even browning. If the breadcrumbs are starting to burn before the chicken is cooked through, reduce the heat slightly.
Step 5: Finishing in the Oven – Ensuring Thorough Cooking
Once the chicken is nicely browned on the stovetop, transfer the skillet to a preheated oven at 350 degrees Fahrenheit (175 degrees Celsius). Bake for approximately 10 minutes, or until the chicken is cooked through. The internal temperature should reach 165°F (74°C) using a meat thermometer. Keep a close eye on the chicken – cooking times can vary depending on the thickness of the breasts. If you’re using a baking sheet, lightly spray it with non-stick spray before transferring the skillet to the oven or transfer the chicken pieces directly to a baking sheet. It’s perfectly safe to transfer the chicken to a baking sheet if your skillet doesn’t fit all the pieces – simply line the sheet with parchment paper for easy removal. This ensures even cooking and prevents any drips from burning on your stovetop.
Baking Tips and Tricks: Ensuring a Crispy and Moist Result
Achieving the perfect Pecan Crusted ‘Fried’ Chicken – it’s more than just tossing chicken in a breading. The key lies in a few strategic techniques that maximize crispness while ensuring the chicken remains juicy and tender. Let’s delve into some crucial baking tips and tricks.
Temperature Control is Key: The oven’s temperature significantly impacts the final result. While the recipe calls for 350°F (175°C), maintaining this temperature consistently is vital. Fluctuations can lead to uneven cooking – some parts burning while others remain undercooked. An oven thermometer is your best friend here. Investing in a reliable one will pay dividends in consistent results. To avoid temperature fluctuations, preheat your oven thoroughly before placing the chicken inside.
Utilizing a Non-Stick Oven-Safe Skillet (or Baking Sheet): The skillet or baking sheet you use plays a pivotal role. Opt for a good quality, oven-safe non-stick skillet; these are designed to withstand high temperatures and prevent sticking, dramatically reducing the chances of burnt breading or damaged chicken. If you don’t have an oven-safe skillet, transferring the chicken to a baking sheet is a simple solution. Line the baking sheet with parchment paper to further prevent sticking and ensure easy cleanup. Spraying the skillet or baking sheet with a non-stick cooking spray before adding the chicken is absolutely essential for this reason. This creates a barrier between the breading and the metal, preventing it from burning. A little goes a long way—avoid over-spraying, which can create a greasy finish.
Don’t Overcrowd the Pan: Resist the temptation to cram too many pieces of chicken into your skillet or baking sheet. Overcrowding drastically reduces air circulation, leading to uneven cooking and steamed, rather than browned, chicken. Give the chicken pieces enough space around them so that they can crisp up properly. If you’ve cooked a large batch, it’s best to bake in multiple batches.
Baking Time Adjustment: While the recipe provides a general time frame (around 10 minutes), baking times will vary depending on the thickness of your chicken breasts. For thicker chicken, you may need to increase the baking time slightly. Check for doneness by inserting a meat thermometer into the thickest part of the chicken. It should reach an internal temperature of 165°F (74°C). Avoid piercing the chicken excessively as this releases juices, making it dry.
The “Tent” Method (for Extra Moisture): If you notice the breading starting to brown too quickly, you can loosely tent the chicken with aluminum foil for the last 5-10 minutes of baking. This creates a barrier, preventing excessive browning while the chicken continues to cook through. Remove the foil for the last couple of minutes to achieve that final golden-brown finish. Again, this is a proactive measure – you’re trying to control the color while ensuring even cooking.
Resting the Chicken: Once the chicken is cooked through, remove it from the oven and let it rest for 5-10 minutes before slicing. This allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful chicken. Covering the chicken loosely with foil during the resting period helps retain heat and keeps it moist. It may seem counterintuitive, but this brief pause is crucial for the best texture.
Tips for preventing burning: Watch the chicken closely during the last few minutes of baking. If the breading starts to brown too quickly, you can tent the chicken with aluminum foil. If all else fails, transfer the chicken to a baking sheet to prevent burning.
Nutritional Information: Weight Watchers Points Breakdown
Let’s dive into the nutritional details of this fantastic Pecan Crusted “Fried” Chicken recipe – perfect for those mindful of their Weight Watchers points or simply tracking their calorie intake. This particular recipe, when prepared as described, yields a surprisingly healthy and delicious meal. Each of the four servings contains approximately 153 calories, 9 grams of fat, and a substantial 32 grams of protein. This makes it a great option for a satisfying lunch or dinner without derailing your wellness goals. However, the most crucial piece of information for Weight Watchers users is the breakdown of the points. According to the original recipe and serving size, this Pecan Crusted Chicken contributes a remarkably low 6 Weight Watchers points per serving weight watchers points. This estimate is based on the ingredients and quantities used. To help you accurately calculate your points, here’s a more detailed look:
- Buttermilk (¾ cup lowfat): Approximately 1 point buttermilk points
- Chicken Breast (4 x 5 ounce boneless, skinless): The chicken itself contributes the majority of the points, with each breast providing roughly 3 points chicken points
- Pecans (¼ finely chopped): Pecans add a delightful flavor and texture, but they also contribute a moderate amount of points – about 1 point pecan points
- Breadcrumbs (⅓ cup plain dried): Plain breadcrumbs add structure and crunch, and they contribute about 0.5 points breadcrumbs points
- Cajun Seasoning (1 tsp.): This spice blend adds incredible depth of flavor, and it doesn’t significantly impact the points due to its minimal quantity cajun seasoning points
It’s important to note that these are estimates, and the exact points may vary slightly depending on the specific brands and ingredients you use. Always double-check the nutritional information on your products and log your meal accurately within your Weight Watchers app or tracking system. You can find more detailed nutritional information for each ingredient on the Weight Watchers website weight watchers ingredients.
Remember that this recipe is a fantastic way to enjoy a crispy, flavorful chicken dish while staying within your daily points allowance. Enjoy responsibly and focus on building a healthy, balanced lifestyle.
Recipe Notes and Variations: Customizing Your Chicken
Let’s explore some fantastic ways to tweak this Pecan Crusted ‘Fried’ Chicken to perfectly suit your tastes and dietary needs. This recipe is incredibly adaptable, making it a true weeknight champion. First, let’s address the cooking time – it’s heavily influenced by the thickness of your chicken breasts. For thinner breasts, you might only need 8-10 minutes in the oven, while thicker breasts could benefit from a slightly longer bake of 12-15 minutes. Don’t overcrowd the skillet; cooking in batches ensures even browning and a truly crispy exterior.
Flavor Boosts: The Cajun seasoning is a fantastic starting point, but feel free to experiment! A pinch of smoked paprika adds a wonderful smoky depth, and a dash of garlic powder or onion powder elevates the savory notes. For a sweeter twist, try adding a small amount of brown sugar to the pecan breadcrumb mixture. You could also incorporate a finely chopped jalapeño for a touch of heat – just be mindful of the Cajun seasoning’s spice level.
Breadcrumb Alternatives: While the plain dried breadcrumbs are reliable, consider substituting them for panko breadcrumbs for an even crispier crust. Panko’s larger flakes create a delightfully textured exterior. Gluten-free breadcrumbs are also readily available and work perfectly well. If you’re aiming for a lighter version, reduce the breadcrumbs by half and increase the pecans slightly.
Buttermilk Variations: Buttermilk isn’t strictly necessary, but it does tenderize the chicken beautifully. If you’re short on time, you can substitute with milk mixed with a tablespoon of lemon juice or vinegar – the acidity helps with the tenderizing process. You can also experiment with different flavored buttermilks, such as buttermilk infused with herbs like thyme or rosemary. flavorful buttermilk is also an excellent option.
Crispness Techniques: For an ultra-crispy crust, consider broiling the chicken for the last 1-2 minutes of cooking – watch it carefully to prevent burning! Alternatively, after baking, you can place the chicken under the broiler for a minute or two to intensify the color and crispness. Broiling Techniques are quite helpful to remember.
Serving Suggestions: While roasted broccoli and carrots are a classic pairing, this chicken is equally delicious served with mashed sweet potatoes, creamy polenta, or a vibrant green salad. Recipe for Roasted Broccoli is an excellent side dish.
Weight Watchers Considerations: Remember that the 6 Weight Watchers points per serving are based on the recipe as written. Adjustments to ingredients will naturally impact the points. Weight Watchers Calculator can help you track your points accurately. Finally, this recipe is fantastic for meal prepping – bake a large batch and portion it out for easy weeknight dinners. Meal Prep Ideas can help you plan ahead.