Pecan Chicken and Bacon Sandwich

Serves 4.

Note: I like to make extra of the pecan-coated chicken breasts, as the leftovers make wonderful additions to salad, pasta or even fried-rice.

2 boneless, skinless chicken breasts

• Freshly ground black pepper

2 tbsp. Dijon mustard, divided

• 1/4 c. finely chopped pecans

• 2 tbsp. low-fat mayonnaise

• 1 tbsp. honey

4 whole-wheat hamburger buns

4 slices bacon, cooked and cut in half crosswise

• Lettuce

• Red onion slices

• Tomato slices


Preheat oven to 375 degrees.

Place the chicken breasts on a baking sheet. Season both sides with black pepper. Brush the top of each breast with 1/2 tablespoon of mustard and sprinkle pecans on top of the mustard. Bake the chicken for 20-25 minutes or until cooked through. Transfer to a cutting board and let rest for 5 minutes. Cut chicken into 1/4-inch slices crosswise.

In a small bowl, stir together the remaining tablespoon of mustard, mayonnaise and honey. Lightly coat both sides of the hamburger bun with the mustard sauce. Lay 3 or 4 slices of chicken on the bottom of the bun. Top the chicken with 2 pieces of bacon, lettuce, red onion slices, a tomato slice and the top half of the bun. Repeat with remaining ingredients.

Nutrition information per serving:

Calories 340 Fat 13 g Sodium 600 mg

Carbohydrates 27 g Saturated fat 3 g Calcium 74 mg

Protein 28 g Cholesterol 59 mg Dietary fiber 4 g

Diabetic exchanges per serving: 2 bread/starch, 3 lean meat, 1 fat.