Chicken in a curry-pistachio crust

Chicken in a Curry-Pistachio Crust

Ingredients

  • 2 whole boneless, skinless chicken breasts (about 1 pound total)

  • 1/2 cup shelled pistachios

  • Small pot boiling water

  • 1 teaspoon curry powder--mild or hot, depending on preference

  • 3 tablespoons dried breadcrumbs

  • 1 tablespoon dried parsley

  • 1 egg white, beaten with 1 tablespoon of water in a shallow bowl

  • Cooking spray

Directions

To remove the skins from pistachios, drop shelled nuts into boiling water. Remove from heat and let them soak for about a minute. Drain nuts and wrap them in a dishtowel. Rub gently until nuts pop out of skins. Spread nuts in one layer on a baking sheet and roast in 300 degree oven for 10 to 15 minutes. A toaster oven works fine. Nuts should be dried and crisp, but not brown.

When nuts are cool, put them into a sandwich-sized plastic bag and crush with a rolling pin. Add curry powder, breadcrumbs, and parsley. Shake the bag to mix all ingredients and spread out on a plate or waxed paper.

Preheat oven to 375 degrees. Cut chicken into eight strips. Dip strips into egg white and coat all sides with nut-crumb mixture.

Arrange on a cookie sheet that has been lightly oiled with cooking spray. Bake at 375 degrees for 25 minutes or until chicken is cooked through and nut crust is lightly browned. Serve with bottled chutney.

Serves four

Each serving contains about 265 calories, 9 g carbohydrates, 32 g protein, 10 g fat, 136 mg sodium, and 2 g fiber.

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