Lunch: Pecan-Crusted Chicken with Maple-Squash Mash

Recipe by Frank P. Melodia Our holiday present for you: easy-to-make, time-saving meals for this very hectic time of year. Serve this Pecan-Crusted Chicken with a salad of bitter greens.

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Pecan-Crusted Chicken with Maple-Squash Mash

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

1 butternut squash
2 tbsp. canola oil
3/4 c. pecans
1 slice white or whole-wheat bread
1 tbsp. fresh thyme leaves
3/4 tsp. kosher salt
1/4 tsp. cayenne pepper
whites from 2 large eggs
2 tbsp. cornstarch
3 tbsp. maple syrup
1 tbsp. unsalted butter
4 boneless, skinless chicken breast halves
prepared horseradish sauce

Instructions

Preheat oven to 450 degrees F. Toss butternut squash with 1/2 tablespoon of the oil in a shallow roasting pan. Roast 22 minutes, tossing several times, until lightly browned.
Meanwhile, pulse pecans, bread, thyme, 1/4 teaspoon of the salt, and cayenne in a food processor until nuts are finely ground. Transfer to a sheet of waxed paper. In a small bowl, whisk egg whites and cornstarch.
When squash is tender, transfer to a medium bowl and mash with maple syrup, butter, and the remaining 1/2 teaspoon salt, until fairly smooth; cover with foil. Keep oven on.
Dip chicken breasts first in egg-white mixture, then in pecan crumbs to coat. Heat the remaining 1 1/2 tablespoons oil in a large ovenproof nonstick skillet over medium-high heat; add chicken and brown 2 minutes per side, or until lightly browned. Place skillet in oven and roast 5 minutes, until cooked through and golden.
Spoon Maple-Squash Mash onto plates; top with chicken. Serve with horseradish sauce.

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