F-Factor

Crispy Air Fryer Pecan Chicken

No air-frier? No problem! You can bake chicken in regular oven or cook on the stove – chicken will still be delicious and fiber-packed!

INGREDIENTS (serves 4):

  • 1 cup wheat bran
  • ¼ cup finely chopped pecans
  • ¼ cup grated Parmesan cheese
  • 1 tsp Italian seasoning
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • ½ tsp pepper
  • ¼ cup liquid egg whites
  • 4 (4-oz) thinly sliced boneless chicken breasts

    • PREPARATIONS:

    1. If air-fryer requires preheating, preheat to 400°F. 
    2. Prepare crispy coating by combining wheat bran, chopped pecans, parmesan cheese, Italian seasoning, garlic powder, salt and pepper in a bowl. Set aside. Pour egg whites in a separate bowl and place beside dry-mixture bowl.
    3. One at a time, dip each chicken breast into egg whites, and then into the dry mixture to coat both sides.
    4. Spray air fryer basket with nonstick cooking spray and place coated chicken breasts in basket piece by piece so they do not overlap.
    5. If air-fryer does not require preheating, set air-fryer to 400°F and cook chicken for cook for 4-5 minutes on each side or until golden brown and fully cooked through.
    6. Remove from air-fryer and plate and serve as desired.

    NUTRITIONAL CONTENT PER SERVING
    Serves 4, 4 oz chicken per serving. This is a Step 1 Approved Recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 12g carbohydrate, 7g fiber 
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 267 calories, 32g protein, 13g carb, 7g fiber, 6g net carb, 0g sugar, 10g fat, 2g sat fat, 457mg sodium

     

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