Summer Boost
Activity:
Pecan-Crusted Chicken
Are you tired of eating the same old breaded chicken and fish? Try this tasty variation: made with gluten free Panko breadcrumbs and crushed pecans, it's crunchier, tastier, and more nutritious than your garden variety breaded baked chicken. Best of all, it's simple enough that the kids can help, too!
Click to find similar content by grade or subject.
What You Need:
- ½ cup sweet rice flour
- 1 teaspoon salt
- 1 cup gluten free Panko style breadcrumbs
- 3/4 cup crushed peanut-free pecans
- ½ teaspoon garlic powder
- 1 ½ teaspoons salt
- ¼ teaspoon pepper
- 2 eggs, slightly beaten
- 1 tablespoon Dijon mustard
- ¼ cup milk
- 2 pounds boneless, skinless chicken breast halves cut into 1” wide strips with scissors, or firm white fish such as tilapia, cut into strips
- 3-4 tablespoons honey (try orange blossom, it’s delicious with a hint of citrus)
What You Do:
- Preheat the oven to 400 degrees F.
- In a shallow dish, combine the sweet rice flour and salt.
- In a second shallow dish, combine the breadcrumbs, pecans, garlic powder, salt, and pepper.
- In a third shallow dish, combine the eggs, Dijon mustard, and milk.
- When dipping the chicken, think dry, wet, dry. First, have your child dredge the chicken in sweet rice flour. Then, dip each piece into the egg mixture. Finally, roll the chicken in the Panko-pecan mixture, making sure all sides are well-coated.
- Lay the chicken on a baking sheet and drizzle each piece with honey using a teaspoon or honey spoon.
- Bake in the oven for about 12-14 minutes. In lieu of baking, the tenders can be pan-fried. In a large pan, heat a little oil and fry the chicken approximately 3 minutes on each side over low heat, being careful not to let the coating burn. Drain on paper towels before serving.
Round out the meal with Spicy Braised Collard Greens and gluten free corn bread.
Did You Know?
Pecans come from trees that can grow as tall as 150 feet, or even higher. The United States produces 80% of the world’s pecan supply. There are more than 1,000 varieties of pecans, many of which are named after Native American tribes such as the Cheyenne, Choctaw, Shawnee and Sioux.
