eHealth Connection

January 2009

Health eCooking: Walnut Chicken

Try this healthful alternative to fried chicken and savor the flavor and health benefits of walnuts paired with chicken. This is a crunchy comfort food packed with immune-boosting nutrients. It’s heart-healthy, diabetic-friendly, and a delicious entree the entire family can enjoy. Click here to install the free Adobe Flash plug-in to view this video.

Ingredients

8 - 4 ounce chicken breasts, boneless and skinless
1 cup flour, seasoned with pepper
1 cup buttermilk
1 cup walnut pieces, finely ground

Preparation

1. Preheat oven to 350 degrees.
2. Coat chicken with flour and then dip each breast in buttermilk. Coat each chicken breast with walnuts.
3. Heat non-stick pan on medium and spray it with vegetable oil.
4. Place chicken in pan and cook on each side for 2 to 3 minutes regulating the heat to avoid burning walnut crust. Press index finger onto chicken to test doneness. Chicken is cooked when firm to the touch.
5. Transfer chicken to oven to bake thoroughly, approximately 10 to 12 minutes.
6. Remove from pan when cooked. Slice each chicken breast diagonally into 4 pieces. Serve hot.

Nutrition Information Per Serving (Recipe Yields 6 Servings)

Calories 341
Fat 17 g
Saturated Fat 2 g
Cholesterol 67 mg
Sodium 107 mg
Carbohydrates 16 g
Fiber 2 g
Protein 32 g

To schedule an appointment with a Cooper University Physician, please call 1-800-8-COOPER (1-800-826-6737) to speak with a member of our physician referral and information service.

Related Links

• The Healthy Weigh: A 6-Week Program for Weight Management.
• The Diabetes Weigh: Complete Diabetes Self-Management Training.