- Private group -
February 14, 2012
  • 2 tsp. olive oil
  • 2 cups of chopped broccoli florets
  • 2 tbs. chopped yellow onion
  • 1 tsp chopped garlic
  • sea salt and freshly ground black pepper
  • 1/4 cup breadcrumbs
  • 1 tbsp pecans, coarsely ground
  • 1 egg white
  • 1 tbs all-purpose flour
  • cooking spray

Heat oven to 375 degrees.  In a roasting pan, drizzle 2 tsp. olive oil over 2 cups of chopped broccoli Florets:  toss with 2 tbsp. of chopped yellow onion, 1 tsp. of chopped garlic, sea salt and freshly ground black pepper.  Bake broccoli until edges are golden, about 20 minutes; shake pan and bake 5 more minutes.  In a bowl, combine 1/4 cups breadcrumbs: 1 tbsp pecans, coarsely ground; and 1/8 tsp. each sea salt and freshly ground black pepper.  In a second bowl, whisk 1 egg white until just foamy.  In a third bowl, place 1 tbsp all-purpose flour.  Dredge 4 oz. boneless, skinless chicken breast tenders in flour; dip in egg white and coat.  On a baking sheet coated with vegetable oil cooking spray, cook chicken at 375 degrees, turning once, until golden brown, 15 minutes.  Serve with broccoli.

This dish serves 1, of course double or quadruple the recipe depending on your family size.

  • Calories 488
  • Fat 19g
  • Carbs 41g
  • Fiber 6g
  • Protein 39g