Pecan-Crusted Chicken Breast with Cauliflower Gravy

Pecan-Crusted Chicken Breast with Cauliflower Gravy and a side of veggies is a simple yet nutrient-dense meal your whole family will love! While it seems like crusted chicken breast would be a pain to prepare and a decadent indulgence, this recipe is actually very easy and straight-forward. So yes, healthy cooking can have a depth of flavor, and be easy to cook. This recipe is also very versatile. For example, add your favorite spice blend to the ground pecan mixture. And if you’re allergic to nuts, pumpkin seeds make a delicious nut-free alternative. Overall, this is a recipe that you can add your own variations to make it your own.

Featured Ingredients

Chicken white meat is one of the most popular parts of the chicken as it is a low-carb and low-fat food. It is particularly rich in vitamin B3 (niacin), selenium, vitamin B6 (pyridoxine), coQ10, and phosphorus, plus more. Per 3.5 ounce serving, it offers 22.2 g of protein, making it a very lean, high-protein food choice.

Pecans deliver at least 10% or more of the daily value of 11 different nutrients including vitamins, minerals, functional fats, phytonutrients, and fiber. They are a top 25 food source of linoleic acid, monounsaturated fatty acids (MUFAs), and vitamin E.

Cauliflower is a member of the cruciferous vegetable family, the members of which have been linked to numerous health benefits, including lower risks of all-cause mortality, cardiovascular disease and cancer.

Chicken White Meat Nutrients

Pecan Nutrients

Cauliflower Nutrients

Pecan-Crusted Chicken Breast with Cauliflower Gravy

Nutrivore Score: 357

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 people

Calories 348kcal

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Ingredients

• 4 chicken breasts
• 1 egg
• 1 cup pecans
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 1/2 cups broth
• 3 cups cauliflower about 1/2 head
• 1 clove garlic

Instructions

• Preheat oven to 425F. Line a baking sheet with parchment or silicone liner.
• Pulse pecans in a food processor until the consistency of coarse sand. Combine with salt and pepper in a shallow bowl.
• Gently whip egg white with a fork.
• Dry chicken breasts with paper towel. Dredge in egg white and gently wipe off excess with your fingers. Dredge in pecans then place on prepared baking sheet.
• Bake for 25 minutes, flipping at the 15-minute mark.
• Meanwhile, cut cauliflower into florets. Place in a pot with garlic and broth.
• Bring to a boil, then reduce heat to maintain a simmer. Simmer 15 minutes, until cauliflower is overcooked. Pour broth and cauliflower into a high powered blender. Blend for 1 minute, or until completely smooth. Taste and season with salt to taste.
• Serve chicken with gravy.

Nutrition

Nutrition Facts

Pecan-Crusted Chicken Breast with Cauliflower Gravy

Amount per Serving

Calories

348

% Daily Value*

Fat

 

22

g

34

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.02

g

Polyunsaturated Fat

 

6

g

Monounsaturated Fat

 

11

g

Cholesterol

 

113

mg

38

%

Sodium

 

494

mg

21

%

Potassium

 

764

mg

22

%

Carbohydrates

 

8

g

3

%

Fiber

 

4

g

17

%

Sugar

 

2

g

2

%

Protein

 

32

g

64

%

Vitamin A

 

108

IU

2

%

Vitamin C

 

38

mg

46

%

Calcium

 

48

mg

5

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.