Black Pepper and Walnut Crusted Chicken
The flavor affinity of black pepper and walnuts is incredible. Brining the chicken makes it extra moist.
CHICKEN BRINE: (optional)
1 quart cold water
1 tablespoon kosher salt
2 tablespoons honey
Add cubed chicken to the same skillet, and lightly brown (but do not cook through), about 5 minutes. Add chicken to the bread crumb mixture, using a large spoon to distribute throughout. The juice from the chicken will add to the flavor.
3/4 cup raw walnut pieces
1/2 cup whole-grain bread crumbs
2 teaspoons black pepper, divided
2 egg whites, slightly beaten
2 skinless chicken breast halves on the bone
Salt to taste
In a food processor, add walnuts, bread crumbs, and 1 teaspoon black pepper. Pulse until mixture has reached a fine crumb stage. In a medium-size bowl, add slightly beaten egg whites; dip chicken halves in one at time, coating both sides. Allow excess egg white to drip off. Pour walnut crumb mix in large bowl or zip-lock bag, and coat chicken breasts with crumbs. Sprinkle remaining black pepper on all sides of chicken. Season with salt to taste. Mist chicken with cooking spray.
Use a slow cooker rack, if available. Lightly spray the bottom of the slow cooker or rack with cooking spray. Place chicken on the rack or directly on bottom of slow cooker. Cover, and cook on LOW for 5–6 hours. Chicken can be checked for doneness by piercing with a fork; if the juices run clear, the chicken should be ready. (Chicken is done when it reaches an internal temperature of 165°.)
Note: The fat content of this recipe is primarily from the walnuts, which is a healthy fat containing Omega-3 fatty acids.
Data does not include brine or added salt.
Serving Size: 1/4 chicken breast
Calories: 212 ; Total Fat: 12g; Saturated Fat: 2g; Trans Fat: 0g; Cholesterol: 37mg; Sodium: 93mg; Carbohydrates: 9g; Dietary Fiber: 2g; Sugars: 1g; Protein: 19g
This and other Skinny Ms. Slow Cooker recipes can be found in: