Chicken Breasts with Spicy Oil and Vegetable Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 563 cal. | (27 %) | ||
| Protein | 24.96 g | (25 %) | ||
| Fat | 45.68 g | (39 %) | ||
| Carbohydrates | 18.08 g | (12 %) | ||
| Sugar added | 1.44 g | (6 %) | ||
| Roughage | 4.65 g | (16 %) |
| Vitamin A | 116.16 mg | (14,520 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.08 mg | (51 %) | ||
| Vitamin B₁ | 0.24 mg | (24 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.79 mg | (15 %) | ||
| Vitamin B₆ | 0.35 mg | (25 %) | ||
| Folate | 47.32 μg | (16 %) | ||
| Pantothenic acid | 0.62 mg | (10 %) | ||
| Biotin | 2.73 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 91.19 mg | (96 %) | ||
| Potassium | 423.19 mg | (11 %) | ||
| Calcium | 60.34 mg | (6 %) | ||
| Magnesium | 44.52 mg | (15 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 1.81 μg | (1 %) | ||
| Zinc | 0.56 mg | (7 %) | ||
| Saturated fatty acids | 5.34 g | |||
| Cholesterol | 50 mg |
Ingredients
- For the oil
- 1 onion
- 1 garlic clove
- 1 tsp peppercorns
- ½ tsp Mustard seed
- ½ tsp Cumin
- 100 milliliters Canola oil
- ½ tsp dried oregano
- ½ tsp sweet ground paprika
- cayenne pepper
- salt
- For the salad
- 2 yellow Bell pepper
- 200 grams Snow peas
- salt
- 2 scallions
- 100 grams Cherry tomatoes
- 50 grams Macadamia Nuts
- 4 Tbsps Orange juice
- 1 tsp honey
- For the chicken
- 4 chicken
- salt
- freshly ground peppers
- 2 Tbsps Canola oil
Preparation steps
For the spicy oil, peel the onion and garlic and finely chop. Crust te peppercorns with the mustard and cumin in a mortar. Sauté together with the onion and the garlic in 2 tablespoons hot oil for 2-3 minutes. Remove from the heat, stir in the oregano, paprika and the remaining oil and season with cayenne pepper and salt. Pour in a bowl.
For the salad, rinse the bell peppers, cut in half, peel with a peeler and cut into fine strips. Rinse the sugar snap peas and blanch for about 2 minutes in salted water, then rinse under cool water and drain. Rinse the scallions and cut into thin rings. Rinse and halve the tomatoes. Chop the nuts coarsely and toast in a dry pan until golden brown. Remove from pan and let cool. Mix the orange juice with the honey, then mix in all the prepared salad ingredients.
Rinse the chicken breasts, pat dry, season with salt and pepper and drizzle with the canola oil. Grill for about 10 minutes, turning occasionally.
Serve with the salad on plates, drizzled with the spicy oil. Serve additional spicy oil on the side.
