PECAN-CRUSTED CHICKEN by Devin Alexander

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. I love this dish because it 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 as much as I do.

1 large egg white

2 tablespoons minced toasted pecans

1 teaspoon chopped fresh parsley leaves

1/4 teaspoon salt

2 small (1/4-pound) boneless, skinless chicken breasts, trimmed of visible fat

Low-sugar, low-fat honey mustard salad dressing or Dijon mustard to taste (optional)

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

In a small, shallow bowl, beat the egg white with a fork.

In a 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, nutside up, on the prepared baking sheet. Repeat with the second breast and place on the baking sheet, not touching the other breast.

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

Makes 2 servings

Per serving: 183 calories, 28 g protein, 1 g carbohydrates, 7 g fat

(less than 1 g saturated), 66 mg cholesterol, less than 1 fiber,

379 mg sodium 

To toast the pecans, spread them in a single layer on a small nonstick baking sheet. Place on the top rack in a preheated 350°F oven. Bake, watching closely, for 2 to 4 minutes, or until lightly browned. Remove and let stand to cool.

For more recipes like this, visit Devin’s site at www.devinalexander.com

Photo Credit: Mitch Mandel

 

BBQ TURKEY BREAST ROAST by Devin Alexander

I love making this roast and/or the Rosemary-Grilled London Broil (page 159) on Sunday afternoons, then later in the week slicing them to use in sandwiches and salads, or even to cube them for healthy munching. This turkey is not only flavorful, but with 248 milligrams of sodium per serving, it’s a very low-sodium option.

1/4 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 1/2 pounds Jennie-O Turkey Store Boneless, Skinless Turkey Breast Roast

1 teaspoon extra-virgin olive oil

2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)

1/4 cup water

Preheat the oven to 350˚F. Lightly mist an 8″ x 8″ glass baking dish or nonstick baking pan with olive oil spray. In a small bowl, combine the garlic powder, salt, and pepper.

Place the turkey on a cutting board. With a fork, pierce each side deeply about 25 times. Drizzle on the oil and rub to coat evenly on both sides. Sprinkle on the reserved seasoning mixture. Rub to coat evenly on both sides. With the smooth side of the breast down, drizzle on half of the barbecue sauce, rubbing to coat. Place the turkey, smooth side up, in the prepared pan. Rub the remaining barbecue sauce over the smooth side of the breast. Pour the water into the pan, taking care not to pour it over the turkey.

Bake for 35 to 40 minutes, or until a thermometer inserted in the thickest portion registers 160˚F and the juices run clear.

Remove from the oven. Let stand for 10 minutes. Place the turkey on a clean cutting board. Carve, against the grain, into thin slices. Serve immediately.

Make 5 (4-ounce) servings

Per serving: 160 calories, 34 g protein, 2 g carbohydrates, 3 g fat (trace saturated), 54 mg cholesterol, trace fiber, 248 mg sodium

Slice only the portion you are eating for one meal and refrigerate the remainder. Just before using, slice the turkey as thinly as possible for sandwiches or cube it for munching or to use in salads.

For more recipes like this, visit Devin’s site at www.devinalexander.com Photo Credit: Mitch Mandel