Monday, February 28, 2011

Oat and Walnut Crusted Chicken

I have made oven baked chicken fingers a bazillion different ways. And each time I am typically disappointed that the coating is crispy enough or it all sticks to the pan and comes off when you cut the chicken. It is typically a kitchen fail... yet I try and try again.

I came across this recipe for Oatmeal Pecan Crusted Chicken from Sweet Treats and More. I thought I would give it a shot. It looked pretty healthy so I didn't make any intentional healthy changes. I did make a few changes thought...

A. I used walnuts instead of pecans. This was strictly a financial decision. Pecans were $8.99/lb. Walnuts were $4.99/lb. Not a tough decision.

B. I have altered the recipe to decrease the amount of topping prepared. When I made this originally, there was a TON of topping left over and I wouldn't want all of that going to waste!

Nuts have nutritional benefits that make it a great staple to incorporate into all kinds of ways in your diet. Walnuts, for example, are a great source of omega 3s which can help keep your heart, brain and joints healthy. They are also a good source of vitamin E which is a powerful antioxidant helping to strengthen cell membranes and fight free radicals. So obviously, adding walnuts to your chicken fingers is a great choices!!!

Overall, this chicken was pretty much awesome! It was moist and flavorful yet the crust was crunchy and held up it's texture. Plus it stuck to the chicken well and didn't fall all over my plate when I cut my chicken. Definitely a winner and will make a repeat appearance on our table :)

Oatmeal Walnut Crusted Chicken

2/3 c. dry old fashioned oats
1/3 c. walnuts
1/2 tsp salt
1/2 tsp pepper
1 tsp thyme + 1 tsp oregano + 1/2 tsp crushed red pepper
16 oz. chicken breast tenderloins

In a food processor (or blender, like I did) grind oats and walnuts. Dump into a bowl and stir in seasonings. Spray each chicken tender with nonstick cooking spray then roll into the oat/nut mixture.

Place on a greased baking sheet and cook for 15-20 minutes at 450 degrees. Rotate while cooking.

Makes 4 servings. Each serving provides:
242.9 calories
8.9 g fat
10.6 g carbohydrate
2.5 g fiber
29.9 g protein


  1. I just ate some almonds...does that count? Are walnuts or almonds better for you?

  2. Great question! Most nuts have some nutritional benefits but they don't all have the same benefits. Most nuts have healthy fats in them. Almonds, unlike walnuts, are a great source of calcium.

  3. This was delicious - I added cajun spices to it and it was yummy! Thank you for sharing it!!