Breadcrumb Crusted Chicken with Glazed Carrots
Nutritional values
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 23.2 μg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 31.4 mg | (262 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 1,075 mg | (27 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 389 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 Chicken breasts (each about 120 g)
- ½ tsp Cardamom
- 1 dried chili pepper
- 2 Tbsps breadcrumbs
- salt
- 1 Tbsp vegetable oil
- 600 grams carrots
- 2 Tbsps butter
- 1 tsp sugar
- 1 Tbsp lemon juice
Preparation steps
For the chicken: Rinse the chicken and pat dry. Crush the cardamom and chile in a mortar until fine. Stir with the breadcrumbs and season with salt to taste. Rub 1 side of each chicken breast with the mustard and dip into the breadcrumb mixture. Heat the oil in a nonstick skillet set over medium heat. Add the chicken with the breadcrumbs facing down and cook until golden, about 3-4 minutes. Turn the chicken and cook over low heat until cooked through, about 6-8 minutes.
For the carrots: Peel and slice the carrots. Heat the butter in a pot. Add the carrots and cook for 1-2 minutes. Add the sugar, lemon juice and some water to the carrots and simmer, covered, until tender, about 5 minutes.
Remove the lid from the carrots and allow the liquid to evaporate.
For serving: Arrange the carrots and chicken on plates.
Serve with pasta if desired.
